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

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What are the main differences between olive oil and palm kernel oil?

Palm kernel oil has less vitamin E, vitamin K, iron, monounsaturated fat, and polyunsaturated fat than olive oil.
Palm kernel oil's daily need coverage for saturated fat is 338% higher.
Olive oil contains less saturated fat.

We used Oil, olive, salad or cooking and Vegetable oil, palm kernel types in this comparison.

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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.

Olive oil

Palm kernel oil

Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%

Contains less SodiumSodium

-100%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~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.

Olive oil

Palm kernel oil

Contains more Vitamin EVitamin E	+276.6%
Contains more Vitamin KVitamin K	+143.7%
Contains more CholineCholine	+50%

~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.
Saturated fat	13.808g	81.5g	308%
Monounsaturated fat	72.961g	11.4g	154%
Vitamin E	14.35mg	3.81mg	70%
Polyunsaturated fat	10.523g	1.6g	59%
Vitamin K	60.2µg	24.7µg	30%
Iron	0.56mg	0mg	7%
Calories	884kcal	862kcal	1%
Fats	100g	100g	0%
Calcium	1mg	0mg	0%
Potassium	1mg	0mg	0%
Sodium	2mg	0mg	0%
Choline	0.3mg	0.2mg	0%