Coconut oil vs ketchup: which is healthier?

They are about equally nutrient-dense: coconut oil scores 2/100 and ketchup 2/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Coconut oil

2/100Low nutrient density

892 kcal per 100 g. 1 tbsp: 14 g

Ketchup

2/100Low nutrient density

101 kcal per 100 g. 1 tbsp: 17 g

Which to pick for your goal

Fewer caloriesKetchup892 vs 101 kcal per 100 g
More proteinKetchup0 vs 1 g per 100 g
More fiberAbout even0 vs 0.3 g per 100 g
Less sugarCoconut oil0 vs 21 g per 100 g
More potassiumKetchup0 vs 281 mg per 100 g
Less saturated fatKetchup82 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Coconut oil, 100 g	Ketchup, 100 g	Coconut oil, 14 g	Ketchup, 17 g
Calories	892 kcal	101 kcal	121 kcal	17 kcal
Protein	0 g	1 g	0 g	0.2 g
Carbohydrates	0 g	27 g	0 g	4.7 g
Sugars	0 g	21 g	0 g	3.6 g
Fiber	0 g	0.3 g	0 g	<0.1 g
Fat	99 g	0.1 g	13 g	<0.1 g
Saturated fat	82 g	<0.1 g	11 g	<0.1 g
Vitamin C	0 mg	4.1 mg	0 mg	0.7 mg
Vitamin A	0 µg	26 µg	0 µg	4.4 µg
Potassium	0 mg	281 mg	0 mg	48 mg
Iron	<0.1 mg	0.3 mg	<0.1 mg	<0.1 mg
Calcium	1 mg	15 mg	0.1 mg	2.5 mg
Magnesium	0 mg	13 mg	0 mg	2.2 mg
Sodium	0 mg	907 mg	0 mg	154 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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