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.
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 CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| 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 | +276.6% |
| Contains more Vitamin KVitamin K | +143.7% |
| Contains more CholineCholine | +50% |
~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
13.808 g
Monounsaturated Fat:
Mono. Fat
72.961 g
Polyunsaturated fat:
Poly. Fat
10.523 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 | -83.1% |
| Contains more Mono. FatMonounsaturated Fat | +540% |
| Contains more Poly. FatPolyunsaturated fat | +557.7% |
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 Sodium |
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| Lower in Glycemic Index |
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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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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 884kcal | 862kcal |
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| Fats | 100g | 100g | |
| Calcium | 1mg | 0mg |
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| Potassium | 1mg | 0mg |
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| Iron | 0.56mg | 0mg |
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| Sodium | 2mg | 0mg |
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| Vitamin E | 14.35mg | 3.81mg |
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| Vitamin K | 60.2µg | 24.7µg |
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| Choline | 0.3mg | 0.2mg |
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| Saturated Fat | 13.808g | 81.5g |
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| Monounsaturated Fat | 72.961g | 11.4g |
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| Polyunsaturated fat | 10.523g | 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
34%
11%
Minerals Daily Need Coverage Score
2%
0%
Comparison summary
Which food contains less Sodium?
Palm kernel oil contains less Sodium (difference - 2mg)
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 - $1.4)
Which food is lower in Saturated Fat?
Olive oil is lower in Saturated Fat (difference - 67.692g)
Which food is richer in minerals?
Olive oil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in vitamins?
?
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.