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  6. Fruit salad vs. Palm oil

Fruit salad vs. Palm oil — In-Depth Nutrition Comparison

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How are Fruit salad and Palm oil different?

  • Fruit salad is richer in Copper, while Palm oil is higher in Polyunsaturated fat, and Monounsaturated Fat.
  • Palm oil covers your daily need of Saturated Fat 246% more than Fruit salad.
  • Fruit salad is lower in Saturated Fat.

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Oil, palm types were used in this article.

Infographic

Fruit salad vs Palm oil infographic
Infographic link

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.
Fruit salad
Fruit salad
8
:
2
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +2400%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less Sodium -100%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +2400%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less Sodium -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.
Fruit salad
Fruit salad
9
:
2
Palm oil
Palm oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +333233.3%
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +333233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
2
Palm oil
Palm oil
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +739900%
Contains more Polyunsaturated fat +84445.5%
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +739900%
Contains more Polyunsaturated fat +84445.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit salad Palm oil
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Palm oil Opinion
Net carbs 12.05g 0g Fruit salad
Protein 0.51g 0g Fruit salad
Fats 0.03g 100g Palm oil
Carbs 13.05g 0g Fruit salad
Calories 50kcal 884kcal Palm oil
Fiber 1g 0g Fruit salad
Calcium 11mg 0mg Fruit salad
Iron 0.25mg 0.01mg Fruit salad
Magnesium 8mg 0mg Fruit salad
Phosphorus 14mg 0mg Fruit salad
Potassium 116mg 0mg Fruit salad
Sodium 5mg 0mg Palm oil
Zinc 0.14mg 0mg Fruit salad
Copper 0.05mg 0mg Fruit salad
Manganese 0.151mg Fruit salad
Vitamin A 600IU 0IU Fruit salad
Vitamin A RAE 30µg 0µg Fruit salad
Vitamin E 15.94mg Palm oil
Vitamin C 3.3mg 0mg Fruit salad
Vitamin B1 0.011mg 0mg Fruit salad
Vitamin B2 0.014mg 0mg Fruit salad
Vitamin B3 0.356mg 0mg Fruit salad
Vitamin B5 0.053mg 0mg Fruit salad
Vitamin B6 0.027mg 0mg Fruit salad
Folate 3µg 0µg Fruit salad
Vitamin K 8µg Palm oil
Saturated Fat 0.004g 49.3g Fruit salad
Monounsaturated Fat 0.005g 37g Palm oil
Polyunsaturated fat 0.011g 9.3g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Palm oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Fruit salad
28%
Palm oil
Minerals Daily Need Coverage Score
8%
Fruit salad
0%
Palm oil

Comparison summary

Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 49.296g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)
Which food is richer in minerals?
Fruit salad
Fruit salad is relatively richer in minerals
Which food is richer in vitamins?
Fruit salad
Fruit salad is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.