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  6. American cheese vs. Palm oil

American cheese vs. Palm oil — In-Depth Nutrition Comparison

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How are American cheese and Palm oil different?

  • American cheese is richer in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A RAE, and Zinc, while Palm oil is higher in Vitamin E .
  • Palm oil covers your daily need of Saturated Fat 156% more than American cheese.
  • Palm oil is lower in Sodium.

Cheese, pasteurized process, American, without added vitamin D and Oil, palm types were used in this article.

Infographic

American cheese vs Palm oil 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.
American cheese
American cheese
9
:
1
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +6200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +6200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
American cheese
American cheese
9
:
2
Palm oil
Palm oil
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1892.5%
Contains more Vitamin K +207.7%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Palm oil
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1892.5%
Contains more Vitamin K +207.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
American cheese
American cheese
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +214.6%
American cheese
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +214.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
American cheese
American cheese
1
:
2
Palm oil
Palm oil
Contains less Saturated Fat -63.4%
Contains more Monounsaturated Fat +349.2%
Contains more Polyunsaturated fat +623.2%
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -63.4%
Contains more Monounsaturated Fat +349.2%
Contains more Polyunsaturated fat +623.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Palm oil Opinion
Net carbs 3.7g 0g American cheese
Protein 18.13g 0g American cheese
Fats 31.79g 100g Palm oil
Carbs 3.7g 0g American cheese
Calories 371kcal 884kcal Palm oil
Sugar 2.26g 0g Palm oil
Calcium 1045mg 0mg American cheese
Iron 0.63mg 0.01mg American cheese
Magnesium 26mg 0mg American cheese
Phosphorus 641mg 0mg American cheese
Potassium 132mg 0mg American cheese
Sodium 1671mg 0mg Palm oil
Zinc 2.49mg 0mg American cheese
Copper 0.046mg 0mg American cheese
Manganese 0.041mg American cheese
Selenium 20.2µg 0µg American cheese
Vitamin A 945IU 0IU American cheese
Vitamin A RAE 250µg 0µg American cheese
Vitamin E 0.8mg 15.94mg Palm oil
Vitamin D 23IU American cheese
Vitamin D 0.6µg American cheese
Vitamin B1 0.015mg 0mg American cheese
Vitamin B2 0.234mg 0mg American cheese
Vitamin B3 0.076mg 0mg American cheese
Vitamin B5 0.403mg 0mg American cheese
Vitamin B6 0.054mg 0mg American cheese
Folate 8µg 0µg American cheese
Vitamin B12 1.5µg 0µg American cheese
Vitamin K 2.6µg 8µg Palm oil
Tryptophan 0.232mg 0mg American cheese
Threonine 0.772mg 0mg American cheese
Isoleucine 0.938mg 0mg American cheese
Leucine 1.716mg 0mg American cheese
Lysine 1.516mg 0mg American cheese
Methionine 0.475mg 0mg American cheese
Phenylalanine 0.939mg 0mg American cheese
Valine 1.187mg 0mg American cheese
Histidine 0.546mg 0mg American cheese
Cholesterol 100mg 0mg Palm oil
Trans Fat 1.144g Palm oil
Saturated Fat 18.057g 49.3g American cheese
Omega-3 - DHA 0.006g 0g American cheese
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DPA 0.021g 0g American cheese
Monounsaturated Fat 8.236g 37g Palm oil
Polyunsaturated fat 1.286g 9.3g Palm oil
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

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

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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
32%
American cheese
28%
Palm oil
Minerals Daily Need Coverage Score
106%
American cheese
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 1671mg)
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 100mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
American cheese
American cheese is lower in Saturated Fat (difference - 31.243g)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American cheese is relatively richer in vitamins

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.