Coconut oil vs. Palm kernel oil — In-Depth Nutrition Comparison

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Significant differences between coconut oil and palm kernel oil

The amount of vitamin E, vitamin K, and monounsaturated fat in palm kernel oil is higher than in coconut oil.
Palm kernel oil covers your daily vitamin E needs 25% more than coconut oil.

Specific food types used in this comparison are Oil, coconut and Vegetable oil, palm kernel.

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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.

Coconut oil

Palm kernel oil

Contains more CalciumCalcium	+∞%
Contains more IronIron	+∞%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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.

Coconut oil

Palm kernel oil

Contains more CholineCholine

+50%

Contains more Vitamin EVitamin E	+3363.6%
Contains more Vitamin KVitamin K	+4016.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	0.11mg	3.81mg	25%
Vitamin K	0.6µg	24.7µg	20%
Monounsaturated fat	6.332g	11.4g	13%
Saturated fat	82.475g	81.5g	4%
Calories	892kcal	862kcal	2%
Fats	99.06g	100g	1%
Iron	0.05mg	0mg	1%
Polyunsaturated fat	1.702g	1.6g	1%
Calcium	1mg	0mg	0%
Zinc	0.02mg	0mg	0%
Trans fat	0.028g		N/A
Choline	0.3mg	0.2mg	0%
Omega-3 - ALA	0.019g		N/A
Omega-6 - Linoleic acid	1.676g		N/A