Avocado oil vs. Palm kernel oil — In-Depth Nutrition Comparison
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The main differences between Avocado oil and Palm kernel oil
- Palm kernel oil contains less Polyunsaturated fat, and Monounsaturated Fat than Avocado oil.
- Daily need coverage for Saturated Fat from Palm kernel oil is 350% higher.
- Palm kernel oil has 8 times less Polyunsaturated fat than Avocado oil. Avocado oil has 13.486g of Polyunsaturated fat, while Palm kernel oil has 1.6g.
- Avocado oil is lower in Saturated Fat.
Food types used in this article are Oil, avocado and Vegetable oil, palm kernel.
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.
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.
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
~equal in
Protein
~0g
~equal in
Fats
~100g
~equal in
Carbs
~0g
~equal in
Water
~0g
~equal in
Other
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
11.56 g
Monounsaturated Fat:
Mono. Fat
70.554 g
Polyunsaturated fat:
Poly. Fat
13.486 g
Saturated Fat:
Sat. Fat
81.5 g
Monounsaturated Fat:
Mono. Fat
11.4 g
Polyunsaturated fat:
Poly. Fat
1.6 g
| Contains less Sat. FatSaturated Fat | -85.8% |
| Contains more Mono. FatMonounsaturated Fat | +518.9% |
| Contains more Poly. FatPolyunsaturated fat | +742.9% |
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 884kcal | 862kcal |
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| Fats | 100g | 100g | |
| Vitamin E | 3.81mg |
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| Vitamin K | 24.7µg |
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| Choline | 0.2mg |
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| Saturated Fat | 11.56g | 81.5g |
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| Monounsaturated Fat | 70.554g | 11.4g |
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| Polyunsaturated fat | 13.486g | 1.6g |
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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 | Equal | |
| Low Carbs diet | Equal | |
| Low Glycemic Index diet |
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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
0%
11%
Minerals Daily Need Coverage Score
0%
0%
Comparison summary
Which food is lower in glycemic index?
Palm kernel oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Palm kernel oil is cheaper (difference - $2)
Which food is richer in vitamins?
Palm kernel oil is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Avocado oil is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Avocado oil is lower in Saturated Fat (difference - 69.94g)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.