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

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Summary of differences between corn oil and palm oil

Corn oil has more polyunsaturated fat; however, palm oil is higher in vitamin E, vitamin K, and monounsaturated fat.
Palm oil covers your daily need for saturated fat, 182% more than corn oil.
Corn oil has 6 times more polyunsaturated fat than palm oil. While corn oil has 54.677g of polyunsaturated fat, palm oil has only 9.3g.
Corn oil has less saturated fat.

These are the specific foods used in this comparison Oil, corn, industrial, and retail, all purpose salad or cooking and Oil, palm.

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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.

Corn oil

Palm oil

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~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.

Corn oil

Palm oil

Contains more Vitamin EVitamin E	+11.5%
Contains more Vitamin KVitamin K	+321.1%
Contains more CholineCholine	+50%

~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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	54.677g	9.3g	303%
Saturated fat	12.948g	49.3g	165%
Monounsaturated fat	27.576g	37g	24%
Vitamin E	14.3mg	15.94mg	11%
Vitamin K	1.9µg	8µg	5%
Calories	900kcal	884kcal	1%
Fats	100g	100g	0%
Iron	0mg	0.01mg	0%
Choline	0.2mg	0.3mg	0%
Omega-3 - ALA	1.161g		N/A
Omega-6 - Linoleic acid	53.23g		N/A