Food comparison · IFCT 2017
Coconut oil vs Groundnut oil: nutrition per 100 g
Coconut oil is the most saturated cooking fat in IFCT 2017, with 90.86 g of saturated fat per 100 g against 18.94 g in groundnut oil, about 4.8 times as much. Groundnut oil is mostly monounsaturated, 53.89 g against 7.24 g, with 27.17 g of polyunsaturated fat against 1.9 g. Both are pure fat, so energy per spoon is the same.
Coconut oil and Groundnut oil, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Coconut oil | Groundnut oil | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 884 kcal | 884 kcal | Same |
| Protein | 0 g | 0 g | Same |
| Carbohydrate (available) | 0 g | 0 g | Same |
| Dietary fibre | 0 g | 0 g | Same |
| Total fat | 100 g | 100 g | Same |
| Water | 0 g | 0 g | Same |
| Fats | |||
| Saturated fat | 90.86 g | 18.94 g | Coconut oil |
| Monounsaturated fat | 7.24 g | 53.89 g | Groundnut oil |
| Polyunsaturated fat | 1.9 g | 27.17 g | Groundnut oil |
| Cholesterol | 0 mg | 0 mg | Same |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Coconut oil vs Groundnut oil: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/coconut-oil-vs-groundnut-oil/
Equal energy, opposite profiles
Coconut oil and groundnut oil are the two great cooking oils of south India, coconut along the Kerala and Karnataka coast, groundnut across Tamil Nadu, Andhra Pradesh, Gujarat and Maharashtra. Both are 100 g of fat per 100 g, so neither is lighter than the other: this data set puts each at 884 kcal per 100 g, calculated from the fat, since pure fat is the richest source of calories in any diet. What separates them is the split of fatty acids, and here they could hardly be more different.
Saturated fat: coconut oil's defining feature
Coconut oil has 90.86 g of saturated fat per 100 g, about 4.8 times the 18.94 g in groundnut oil, a gap of 71.92 g. That is why coconut oil turns solid in a cool kitchen. Much of its saturated fat is lauric acid, a medium-chain fat that some research suggests behaves differently from the saturated fat in meat and ghee. The evidence is still debated, and heart guidelines in India and abroad continue to count coconut oil as a saturated fat to be used with care.
Monounsaturated and polyunsaturated fat
Groundnut oil is dominated by monounsaturated fat, 53.89 g per 100 g, about 7.4 times the 7.24 g in coconut oil. It also has 27.17 g of polyunsaturated fat against just 1.9 g, about 14.3 times as much, mostly as omega-6 linoleic acid. Replacing some saturated fat with unsaturated fat is linked with healthier blood cholesterol, which favours groundnut oil for everyday use. Neither oil has a listed omega-3 ALA value in IFCT 2017.
The flip side is stability. Coconut oil's saturated fat makes it very resistant to breaking down with heat and storage, which is why it keeps well in hot, humid coastal kitchens and suits long frying. Groundnut oil is also fairly stable for an unsaturated oil, but it should be stored away from light and heat, and not reused again and again.
Flavour and the regional plate
In Kerala, coconut oil is the taste of home: avial, thoran, olan, appam with stew, meen curry, banana chips and the final tempering of mustard seeds and curry leaves. Coastal Karnataka and Goa use it widely too. Groundnut oil, often cold-pressed as kadalai ennai or mungfali tel, flavours Tamil kuzhambu, Andhra pickles, Gujarati farsan and Maharashtrian bhaji. Swapping one for the other changes the flavour of a regional dish completely, which matters as much as the nutrition.
Which one, for what
For lower saturated fat and more unsaturated fat, groundnut oil is the better everyday cooking oil. For the flavour of Kerala and coastal cooking, and for stability in heat and storage, coconut oil has its place in moderate amounts. For weight control, both carry the same energy, so use less of whichever you choose. For heart-conscious diets, keep coconut oil modest, rotate oils as ICMR-NIN advises, and follow a doctor's advice if cholesterol is high. For taste and tradition, regional dishes should keep their own oil; just watch the total spoonfuls.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about coconut oil vs groundnut oil
Is coconut oil healthier than groundnut oil?
For saturated fat, groundnut oil is the better choice: 18.94 g per 100 g against 90.86 g in coconut oil. Coconut oil is stable and flavourful, and traditional diets in Kerala use it daily. Moderate amounts, and rotating with other oils, suit most people.
Does coconut oil raise cholesterol?
Coconut oil is about 91 per cent saturated fat by IFCT 2017 figures, and saturated fat tends to raise LDL cholesterol. Some of it is lauric acid, whose effects are still studied. People with high cholesterol should limit it and follow their doctor's advice.
Which oil is better for deep frying?
Both are used. Coconut oil is very heat-stable and is the classic oil for Kerala banana chips. Groundnut oil is the standard frying oil for farsan, vada and bhajji. Whichever you use, avoid reheating the same oil many times.
Do coconut oil and groundnut oil have the same calories?
Yes. Both are pure fat, and each is given 884 kcal per 100 g, a value calculated from that fat, so they supply the same energy per spoon. Choosing one over the other does not change calories; using less oil does.