Almonds vs. Palm oil — In-Depth Nutrition Comparison
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What are the main differences between almonds and palm oil?
- Palm oil has less copper, vitamin B2, phosphorus, vitamin E, magnesium, fiber, iron, zinc, and calcium than almonds.
- Palm oil's daily need coverage for saturated fat is 227% higher.
- Almonds contain less saturated fat.
We used Nuts, almonds and Oil, palm types in this comparison.
Infographic
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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 more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +37000% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin EVitamin E | +60.8% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +17266.7% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +100.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.3% |
| Contains more Poly. FatPolyunsaturated fat | +32.6% |
| Contains more Mono. FatMonounsaturated fat | +17.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 3.802g | 49.3g | 207% |
| Copper | 1.031mg | 0mg | 115% |
| Manganese | 2.179mg | 95% | |
| Vitamin B2 | 1.138mg | 0mg | 88% |
| Fats | 49.93g | 100g | 77% |
| Phosphorus | 481mg | 0mg | 69% |
| Vitamin E | 25.63mg | 15.94mg | 65% |
| Magnesium | 270mg | 0mg | 64% |
| Fiber | 12.5g | 0g | 50% |
| Iron | 3.71mg | 0.01mg | 46% |
| Protein | 21.15g | 0g | 42% |
| Zinc | 3.12mg | 0mg | 28% |
| Calcium | 269mg | 0mg | 27% |
| Vitamin B3 | 3.618mg | 0mg | 23% |
| Potassium | 733mg | 0mg | 22% |
| Polyunsaturated fat | 12.329g | 9.3g | 20% |
| Vitamin B1 | 0.205mg | 0mg | 17% |
| Calories | 579kcal | 884kcal | 15% |
| Monounsaturated fat | 31.551g | 37g | 14% |
| Folate | 44µg | 0µg | 11% |
| Vitamin B6 | 0.137mg | 0mg | 11% |
| Choline | 52.1mg | 0.3mg | 9% |
| Vitamin B5 | 0.471mg | 0mg | 9% |
| Selenium | 4.1µg | 0µg | 7% |
| Vitamin K | 0µg | 8µg | 7% |
| Carbs | 21.55g | 0g | 7% |
| Net carbs | 9.05g | 0g | N/A |
| Sugar | 4.35g | 0g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 0mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0mg | 0% |
| Threonine | 0.601mg | 0mg | 0% |
| Isoleucine | 0.751mg | 0mg | 0% |
| Leucine | 1.473mg | 0mg | 0% |
| Lysine | 0.568mg | 0mg | 0% |
| Methionine | 0.157mg | 0mg | 0% |
| Phenylalanine | 1.132mg | 0mg | 0% |
| Valine | 0.855mg | 0mg | 0% |
| Histidine | 0.539mg | 0mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
78%
26%
Minerals Daily Need Coverage Score
142%
0%
Comparison summary
Which food is lower in Sugar?
Palm oil is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 1mg)
Which food is cheaper?
Palm oil is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 45.498g)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)