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Palm oil vs. Spread — In-Depth Nutrition Comparison

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Significant differences between Palm oil and Spread

  • The amount of Vitamin E , Monounsaturated Fat, and Polyunsaturated fat in Palm oil is higher than in Spread.
  • Palm oil covers your daily Saturated Fat needs 235% more than Spread.
  • Spread has 9 times less Vitamin E than Palm oil. Palm oil has 15.94mg of Vitamin E , while Spread has 1.7mg.
  • Spread contains less Saturated Fat.

Specific food types used in this comparison are Oil, palm and Margarine-like spread, SMART BEAT Super Light without saturated fat.

Infographic

Palm oil vs Spread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -100%
Contains more Potassium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 2% 99% 0% 0% 0% 0%
Contains less Sodium -100%
Contains more Potassium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
2
Spread
Contains more Vitamin E +837.6%
Contains more Vitamin A +∞%
Contains more Vitamin K +53.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 270% 34% 0% 0% 0% 0% 0% 0% 0% 0% 0% 31%
Contains more Vitamin E +837.6%
Contains more Vitamin A +∞%
Contains more Vitamin K +53.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +484.8%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more Fats +484.8%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +386.8%
Contains more Polyunsaturated fat +133.7%
Contains less Saturated Fat -95.5%
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
16% 55% 29%
Saturated Fat: 2.22 g
Monounsaturated Fat: 7.6 g
Polyunsaturated fat: 3.98 g
Contains more Monounsaturated Fat +386.8%
Contains more Polyunsaturated fat +133.7%
Contains less Saturated Fat -95.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Palm oil Spread
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Palm oil Spread Opinion
Fats 100g 17.1g Palm oil
Calories 884kcal 158kcal Palm oil
Iron 0.01mg Palm oil
Potassium 0mg 12mg Spread
Sodium 0mg 755mg Palm oil
Vitamin A 0IU 4489IU Spread
Vitamin E 15.94mg 1.7mg Palm oil
Vitamin K 8µg 12.3µg Spread
Trans Fat 2.45g Palm oil
Saturated Fat 49.3g 2.22g Spread
Monounsaturated Fat 37g 7.6g Palm oil
Polyunsaturated fat 9.3g 3.98g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Spread
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Palm oil
28%
Spread
Minerals Daily Need Coverage Score
0%
Palm oil
10%
Spread

Comparison summary

Which food is lower in Saturated Fat?
Spread
Spread is lower in Saturated Fat (difference - 47.08g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $2)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 755mg)
Which food is richer in minerals?
Palm oil
Palm oil is relatively richer in minerals
Which food is richer in vitamins?
Palm oil
Palm oil is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
  2. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.