Coconut Oil Vs Mustard Oil – Which is better?

  • Author :
  • TATA AIG Team
  • Published on :
  • 23/01/2024

Among many oils available on the market, coconut and mustard are the two popular ones.

Coconut oil is extracted from the flesh or kernel of mature coconuts. It has a white or yellowish colour, a solid or semi-solid consistency at room temperature, and a mild coconut aroma and flavour. Some common types of coconut oil are virgin, refined, fractionated, and hydrogenated.

On the contrary, mustard oil has a dark yellow or brown colour, a liquid consistency at room temperature, and a strong and pungent aroma and flavour. Depending on the extraction and processing methods, there are different types of mustard oil, such as cold-pressed, refined, and essential.

Cold-pressed mustard oil is the most natural and unrefined form of mustard oil, which retains the most nutrients and flavour. Refined mustard oil is more processed and purified, removing some nutrients and flavour.

Nutritional Content of Coconut and Mustard Oil

Nutrient Coconut Oil Mustard Oil
Calories  892 kcal 884 kcal
Fat 99.06 g 100 g
Saturated  82.48 g 11.58 g
Monounsaturated 6.33 g 59.19 g
Polyunsaturated 1.70 g 21.23 g
Vitamin E 0.11 mg 1.5 mg
Vitamin K 0.6 mcg 5.4 mcg 
Manganese 0.002 mg 0.004 mg
Selenium  0.2 mcg 0.9 mcg

Benefits of Coconut Oil

Thanks to its rich nutritional content, coconut oil has many benefits for your health and beauty.

Improves Cholesterol Levels

Coconut oil may contribute to lowering your unhealthy (LDL) cholesterol and enhancing the good cholesterol (HDL). This could reduce heart disease and stroke risk. This is because MCFAs can increase HDL cholesterol production and lower LDL cholesterol production in the liver. Some studies suggest coconut oil can lift the HDL to LDL cholesterol ratio and lower the blood's triglyceride and total cholesterol levels.

Moisturises Skin

When choosing mustard oil vs coconut oil for your skin, know that coconut oil is a natural moisturiser and nourisher for your skin. It can make your skin feel soft, smooth, and radiant by reaching the deeper layers of your skin and supplying them with hydration and nutrients.

Coconut oil also has properties that can reduce inflammation and fight bacteria, which can help treat and prevent acne, eczema, and psoriasis. It also safeguards your skin from the damaging effects of the sun, as it has a low level of sun protection factor (SPF) of around 4.

Reduces Inflammation

Coconut oil may help ease inflammation and pain in the muscles and joints. This is because it contains lauric acid. This acid regulates the immune system and reduces the levels of inflammatory substances.

It also improves the absorption of curcumin, a potent anti-inflammatory agent in turmeric.

Some research has indicated that coconut oil may benefit people with arthritis, osteoarthritis, and rheumatoid arthritis.

Boosts Metabolism and Energy

It assists in burning more calories and fat and boosts your energy and endurance. This is because MCFAs can quickly convert into energy or ketones in the liver, stimulating metabolism and thermogenesis. Coconut oil can also suppress your appetite and cravings, making you feel full and satisfied for longer. It can help you lose weight, especially around the waist.

Enhances Brain Function and Memory

This oil improves your cognitive abilities and memory, as well as prevents or delays the onset of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. The MCFAs provide an alternative fuel source for the brain cells, which can improve their function and survival.

Coconut oil can also increase the production of brain-derived neurotrophic factor (BDNF), stimulating the growth and repair of neurons and synapses.

Hair Care

Coconut oil can help you improve your hair health and appearance by nourishing, conditioning, and strengthening your hair. You can use this oil as an organic hair mask, shampoo, or conditioner to moisturise your scalp and hair, prevent hair loss and breakage, and promote hair growth.

Coconut oil can also help you fight dandruff, lice, and frizz by killing bacteria and fungi and smoothing your hair cuticles. Coconut oil may also add shine, softness, and volume to your hair.

Precautions to Take with Coconut Oil

When choosing coconut oil vs mustard oil for cooking, if you choose coconut oil, you need to take some precautions.

Drug Interactions

Coconut oil may interact with medications or supplements that affect blood clotting, cholesterol, or blood sugar levels. This is because coconut oil can thin the blood, lower the LDL cholesterol, and increase insulin sensitivity, which may alter the effects or dosages of these drugs or supplements.

Acne Breakouts

Coconut oil may clog the pores and lead to acne breakouts in some people with oily or acne-prone skin. That is because coconut oil has a high comedogenic rating, which can block the sebum and dirt from escaping the skin. If your skin is oily or acne-prone, you use coconut oil sparingly and only in the dry areas of your skin. You should also wash your face thoroughly after using coconut oil as a cleanser or a makeup remover.

Benefits of Mustard Oil

Lowers Blood Pressure and Cholesterol

Mustard oil can help lower your blood pressure and cholesterol levels, reducing your heart disease and stroke risk. This is because erucic acid can inhibit the enzyme that transforms angiotensin I into angiotensin II, a potent vasoconstrictor that raises blood pressure.

Erucic acid can also lower LDL cholesterol production and increase HDL cholesterol production in the liver. Some studies suggest this oil can improve the blood pressure and lipid profile of people with hypertension or hypercholesterolemia.

Stimulates Hair Growth

This oil can help stimulate hair growth, prevent hair loss, and improve the quality and appearance of your hair. This is because allyl isothiocyanate can increase blood circulation to the scalp, providing more oxygen and nutrients to the hair follicles.

Allyl isothiocyanate can also inhibit the production of dihydrotestosterone (DHT), a hormone that causes hair follicle shrinkage and hair loss. Some research suggests mustard oil can promote hair growth and reduce hair fall in people with alopecia or baldness.

Fights Infections and Inflammation

Mustard oil can help fight infections and inflammation in the body, especially in the skin, mouth, throat, and lungs. This is because allyl isothiocyanate has antibacterial, antifungal, antiviral, and anti-inflammatory properties, which can kill or inhibit the growth of various pathogens, such as bacteria, fungi, viruses, and parasites.

Allyl isothiocyanate can also modulate the immune system and suppress the production of inflammatory cytokines.

They treat or prevent skin infections, such as acne, eczema, psoriasis, etc.; oral diseases, such as gingivitis, periodontitis, etc.; respiratory infections, such as bronchitis, pneumonia, etc.; and gastrointestinal infections, such as helicobacter pylori, etc.

Relieves Pain

Mustard oil can help relieve pain and muscle spasms in the body, especially in the joints, muscles, and nerves. Several studies suggest that mustard oil can help alleviate pain and muscle spasms in people with arthritis, osteoarthritis, rheumatoid arthritis, and neuralgia.

Improves Digestion

Mustard oil can stimulate the secretion of digestive juices and enzymes, facilitating food breakdown and absorption. Mustard oil can also increase the intestines' motility and peristalsis, preventing constipation and promoting bowel movements.

It can also regulate blood sugar and insulin levels, preventing or managing diabetes and obesity. It helps improve digestion and metabolism in people with indigestion, dyspepsia, and irritable bowel syndrome.

Precautions to Take with Mustard Oil

Mustard oil is generally safe and beneficial for most people, but there are some precautions to take with mustard oil, as it may cause some adverse effects or interactions in some cases.

Skin Irritation

Mustard oil may cause skin irritation and eye damage in some people who are sensitive to its pungency and volatility. The symptoms may include burning, redness, swelling, blisters, etc. If you have a history of skin or eye problems, consult a doctor before using mustard oil and perform a patch test before applying it to your skin or hair.

Thyroid Problems

Mustard oil's goitrogens hinder iodine uptake by the thyroid gland, which is necessary for thyroid hormone production. Suppose you have a history of thyroid problems or are taking any medications or supplements for them. In that case, you should consult a doctor before using mustard oil for any purpose and monitor your thyroid levels regularly.

Differences Between Coconut Oil and Mustard Oil </h2>

Here are some of the differences between coconut oil and mustard oil:

Fatty Acid Composition

Coconut oil has sufficient saturated fatty acids, primarily MCFAs, while mustard oil is high in monounsaturated fatty acids, mostly erucic acid. MCFAs are easier to digest and absorb and provide energy or ketones for the body and brain. Erucic acid can lower blood pressure and cholesterol but may also cause heart damage and fatty liver in some cases.


As discussed, coconut oil has a mild coconut aroma and flavour, while mustard oil has a strong and intense aroma and flavour. The pungency of mustard oil is due to allyl isothiocyanate, which can irritate the skin and eyes but also has antibacterial, antifungal, antiviral, and anti-inflammatory effects. The zing of mustard oil may be unpleasant or intolerable for some people, while others may enjoy it or get used to it.

Smoke Point

Coconut oil holds a lower smoke point than mustard oil, which can burn and produce smoke at lower temperatures. The smoke point of coconut oil is about 177°C (350°F) for virgin coconut oil and 232°C (450°F) for refined coconut oil. The smoke point of mustard oil is about 250°C (482°F) for cold-pressed mustard oil and 254°C (489°F) for refined mustard oil. The higher the smoke point, the more suitable the oil is for high-heat cooking methods, such as frying, baking, or roasting. The lower the smoke point, the more suitable the oil is for low-heat cooking methods, such as sautéing, simmering, or dressing.

Shelf Life

Coconut oil has a longer shelf life than mustard oil, which means it can last longer without going rancid or off. The shelf life of coconut oil is about two years, while the shelf life of mustard oil is about 6 to 12 months. This is because coconut oil has a higher content of saturated fatty acids, which are more resistant to oxidation and rancidity. In comparison, mustard oil has a higher polyunsaturated fatty acid level. They are more prone to oxidation and rancidity.


Coconut oil and mustard oil can be used for various purposes, such as cooking, beauty, and health. For example, coconut oil may be better for moisturising and nourishing your skin and hair, while mustard oil may stimulate hair growth and fight infections.

Coconut oil may be better for boosting your metabolism and energy, while mustard oil may be better for lowering your blood pressure and cholesterol.

When deciding between mustard oil vs coconut oil for body massage, coconut oil may be better for enhancing your brain function and memory, while mustard oil may be better for relieving pain and muscle spasms.


Coconut oil and mustard oil are two different oils that have their properties, benefits, uses, and precautions. Depending on your needs and preferences, you may choose one oil over the other or use both oils for different purposes. However, you should always use these oils moderately and wisely and consult a doctor before using them for medical purposes.

You should also buy these oils from reputable and certified brands or sellers and store them properly. By doing so, you can enjoy the benefits of these oils and improve your health and beauty.

Regardless of the oil you pick for your health, get a health insurance plan. Medical insurance plans cover several diseases, from seasonal flu to chronic illnesses like cardiovascular diseases.

To get health insurance, you need to share a few basic health and lifestyle-related details on their website, and you will receive a premium quotation. You can maximise the benefits of health insurance by choosing the one with a wide range of network hospitals and a smooth settlement process.


Which oil is better for hair growth?

Mustard oil stimulates hair growth by facilitating blood circulation to the scalp and supplying essential nutrients. It also has antibacterial and antifungal properties that prevent scalp infections and dandruff. Coconut oil can nourish and condition dry, damaged hair. It also has lauric acid, which can penetrate the hair shaft and prevent protein loss.

Which oil is cheaper and more widely available?

Coconut oil is generally cheaper and more widely available than mustard oil, especially in tropical and subtropical regions where coconuts are grown.

Which oil has a better taste and aroma?

This is a matter of personal preference and culinary tradition. Coconut oil has a light, sweet, and nutty flavour and aroma that can complement a variety of dishes, especially desserts, curries, and stir-fries.

Mustard oil has a pungent, spicy, and earthy flavour and aroma that can add a distinctive touch to dishes.

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