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

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How are olive oil and palm oil different?

Olive oil is richer in vitamin K, iron, monounsaturated fat, and polyunsaturated fat, while palm oil is higher in vitamin E.
Palm oil covers your daily need for saturated fat, 177% more than olive oil.
Olive oil contains 56 times more iron than palm oil. Olive oil contains 0.56mg of iron, while palm oil contains 0.01mg.
Olive oil is lower in saturated fat.

Oil, olive, salad or cooking and Oil, palm types were used in this article.

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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 oil

Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+5500%

Contains less SodiumSodium

-100%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Manganese ~mg

~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 oil

Contains more Vitamin KVitamin K

+652.5%

Contains more Vitamin EVitamin E

+11.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~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

~equal in Choline ~0.3mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	13.808g	49.3g	161%
Monounsaturated fat	72.961g	37g	90%
Vitamin K	60.2µg	8µg	44%
Vitamin E	14.35mg	15.94mg	11%
Polyunsaturated fat	10.523g	9.3g	8%
Iron	0.56mg	0.01mg	7%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Calcium	1mg	0mg	0%
Potassium	1mg	0mg	0%
Sodium	2mg	0mg	0%
Choline	0.3mg	0.3mg	0%