Coconut Oil vs Olive Oil
Coconut Oil wins on seed oil PUFA: about 2% of its fat versus roughly 10% for Olive Oil, around 5x less per spoonful.
Per tablespoon that is an estimated 0.3g of PUFA against 1.4g. Values from USDA oil composition data, method on the methodology page.
| Coconut Oil | Olive Oil | |
|---|---|---|
| PUFA share of fat | ~2% | ~10% |
| Est. PUFA per tablespoon | ~0.3g | ~1.4g |
| Type | fruit oil | fruit oil |
| Seed oil? | no | no |
Coconut Oil
About 2% PUFA, the lowest of any common cooking fat. Mostly saturated, extremely stable; movie theater popcorn is its famous use.
Movie theater poppers and some dessert kitchens. See the popcorn answer page.
Olive Oil
Pressed from olives (a fruit, not a seed), about 10% PUFA and mostly the stable monounsaturated fat that high-oleic seed oils try to imitate.
Named by some Italian and Mediterranean kitchens for finishing. See chains cooking in butter or olive oil.
Restaurants that cook with olive oil
58 restaurant chains we track name olive oil in their cooking oil information.
Frequently asked
Which has less PUFA, coconut oil or olive oil?
Coconut Oil carries less polyunsaturated fat: an estimated 2% of its fat versus about 10% for olive oil, per USDA oil composition data.
How much PUFA is in a tablespoon of coconut oil?
Roughly 0.3g of PUFA per tablespoon, since a tablespoon of oil carries about 14g of fat and coconut oil runs about 2% PUFA.
Which is more stable for frying, coconut oil or olive oil?
Coconut Oil is more stable: about 2% of its fat is polyunsaturated, against about 10% for olive oil, and polyunsaturated fat is the part that breaks down fastest under heat.
Is coconut oil or olive oil a seed oil?
Coconut Oil is not a seed oil. Olive Oil is not a seed oil.
More matchups
Or work out any amount with the PUFA calculator.