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  6. Honey vs. Palm oil

Honey vs. Palm oil — In-Depth Nutrition Comparison

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Differences between Honey and Palm oil

  • Honey has more Iron, while Palm oil has more Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
  • Palm oil's daily need coverage for Saturated Fat is 247% higher.
  • The amount of Sugar in Palm oil is lower.

The food types used in this comparison are Honey and Oil, palm.

Infographic

Honey 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.
Honey
Honey
9
:
1
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +4100%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Honey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 16% 2% 2% 5% 1% 6% 12% 11% 5%
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 +4100%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
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.
Honey
Honey
7
:
2
Palm oil
Palm oil
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Honey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 2% 0% 9% 3% 5% 6% 2% 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 C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Honey
Honey
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +∞%
Honey
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 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 +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Honey Palm oil Opinion
Net carbs 82.2g 0g Honey
Protein 0.3g 0g Honey
Fats 0g 100g Palm oil
Carbs 82.4g 0g Honey
Calories 304kcal 884kcal Palm oil
Fructose 40.94g Honey
Sugar 82.12g 0g Palm oil
Fiber 0.2g 0g Honey
Calcium 6mg 0mg Honey
Iron 0.42mg 0.01mg Honey
Magnesium 2mg 0mg Honey
Phosphorus 4mg 0mg Honey
Potassium 52mg 0mg Honey
Sodium 4mg 0mg Palm oil
Zinc 0.22mg 0mg Honey
Copper 0.036mg 0mg Honey
Manganese 0.08mg Honey
Selenium 0.8µg 0µg Honey
Vitamin E 0mg 15.94mg Palm oil
Vitamin C 0.5mg 0mg Honey
Vitamin B2 0.038mg 0mg Honey
Vitamin B3 0.121mg 0mg Honey
Vitamin B5 0.068mg 0mg Honey
Vitamin B6 0.024mg 0mg Honey
Folate 2µg 0µg Honey
Vitamin K 0µg 8µg Palm oil
Tryptophan 0.004mg 0mg Honey
Threonine 0.004mg 0mg Honey
Isoleucine 0.008mg 0mg Honey
Leucine 0.01mg 0mg Honey
Lysine 0.008mg 0mg Honey
Methionine 0.001mg 0mg Honey
Phenylalanine 0.011mg 0mg Honey
Valine 0.009mg 0mg Honey
Histidine 0.001mg 0mg Honey
Saturated Fat 0g 49.3g Honey
Monounsaturated Fat 0g 37g Palm oil
Polyunsaturated fat 0g 9.3g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Honey 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
2%
Honey
28%
Palm oil
Minerals Daily Need Coverage Score
6%
Honey
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 82.12g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 61)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Honey
Honey is lower in Saturated Fat (difference - 49.3g)
Which food is richer in minerals?
Honey
Honey is relatively richer in minerals
Which food is richer in vitamins?
Honey
Honey 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. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/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.