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Fruitcake vs. Palm oil — In-Depth Nutrition Comparison

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A recap on differences between fruitcake and palm oil

  • Fruitcake has more iron, fiber, vitamin B2, phosphorus, and copper; however, palm oil is higher in vitamin E and vitamin K.
  • Palm oil covers your daily saturated fat needs 241% more than fruitcake.
  • Fruitcake has less saturated fat.
  • The glycemic index of fruitcake is higher.

Food varieties used in this article are Cake, fruitcake, commercially prepared and Oil, palm.

Infographic

Fruitcake 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +20600%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2866.7%
Contains more Vitamin EVitamin E +1671.1%
Contains more Vitamin KVitamin K +433.3%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +998.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +781%
Contains more Poly. FatPolyunsaturated fat +179.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruitcake Palm oil DV% diff.
Saturated fat 1.048g 49.3g 219%
Fats 9.1g 100g 140%
Vitamin E 0.9mg 15.94mg 100%
Monounsaturated fat 4.2g 37g 82%
Polyunsaturated fat 3.323g 9.3g 40%
Calories 324kcal 884kcal 28%
Iron 2.07mg 0.01mg 26%
Carbs 61.6g 0g 21%
Fiber 3.7g 0g 15%
Manganese 0.22mg 10%
Vitamin B2 0.099mg 0mg 8%
Phosphorus 52mg 0mg 7%
Protein 2.9g 0g 6%
Copper 0.05mg 0mg 6%
Folate 20µg 0µg 5%
Vitamin K 1.5µg 8µg 5%
Potassium 153mg 0mg 5%
Vitamin B5 0.226mg 0mg 5%
Vitamin B3 0.791mg 0mg 5%
Vitamin B6 0.046mg 0mg 4%
Vitamin B1 0.05mg 0mg 4%
Selenium 2µg 0µg 4%
Sodium 101mg 0mg 4%
Magnesium 16mg 0mg 4%
Calcium 33mg 0mg 3%
Choline 8.9mg 0.3mg 2%
Zinc 0.27mg 0mg 2%
Cholesterol 5mg 0mg 2%
Vitamin A 7µg 0µg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 57.9g 0g N/A
Sugar 27.42g 0g N/A
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.042mg 0mg 0%
Threonine 0.102mg 0mg 0%
Isoleucine 0.121mg 0mg 0%
Leucine 0.206mg 0mg 0%
Lysine 0.121mg 0mg 0%
Methionine 0.059mg 0mg 0%
Phenylalanine 0.14mg 0mg 0%
Valine 0.144mg 0mg 0%
Histidine 0.071mg 0mg 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruitcake Palm oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Fruitcake
26%
Palm oil
Minerals Daily Need Coverage Score
21%
Fruitcake
0%
Palm oil

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 27.42g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 101mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 53)
Which food is lower in Saturated fat?
Fruitcake
Fruitcake is lower in Saturated fat (difference - 48.252g)
Which food is cheaper?
Fruitcake
Fruitcake is cheaper (difference - $2)
Which food is richer in minerals?
Fruitcake
Fruitcake is relatively richer in minerals
Which food is richer in vitamins?
Fruitcake
Fruitcake is relatively richer in vitamins

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.