Corn vs. Palm oil — In-Depth Nutrition Comparison
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Summary of differences between corn and palm oil
- Corn has more vitamin B5, phosphorus, vitamin B6, vitamin B3, fiber, vitamin B1, and potassium; however, palm oil is higher in vitamin E and vitamin K.
- Palm oil covers your daily need for saturated fat, 246% more than corn.
- Corn has less saturated fat.
- The glycemic index of corn is higher.
These are the specific foods used in this comparison Corn, sweet, yellow, cooked, boiled, drained, without salt and Oil, palm.
Infographic
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +4400% |
| 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.
| 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 FolateFolate | +∞% |
| Contains more CholineCholine | +9600% |
| Contains more Vitamin EVitamin E | +17611.1% |
| Contains more Vitamin KVitamin K | +1900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.197g | 49.3g | 223% |
| Fats | 1.5g | 100g | 152% |
| Vitamin E | 0.09mg | 15.94mg | 106% |
| Monounsaturated fat | 0.374g | 37g | 92% |
| Polyunsaturated fat | 0.603g | 9.3g | 58% |
| Calories | 96kcal | 884kcal | 39% |
| Vitamin B5 | 0.792mg | 0mg | 16% |
| Vitamin B6 | 0.139mg | 0mg | 11% |
| Vitamin B3 | 1.683mg | 0mg | 11% |
| Phosphorus | 77mg | 0mg | 11% |
| Fiber | 2.4g | 0g | 10% |
| Vitamin B1 | 0.093mg | 0mg | 8% |
| Carbs | 20.98g | 0g | 7% |
| Manganese | 0.167mg | 7% | |
| Protein | 3.41g | 0g | 7% |
| Folate | 23µg | 0µg | 6% |
| Potassium | 218mg | 0mg | 6% |
| Vitamin C | 5.5mg | 0mg | 6% |
| Zinc | 0.62mg | 0mg | 6% |
| Iron | 0.45mg | 0.01mg | 6% |
| Vitamin K | 0.4µg | 8µg | 6% |
| Magnesium | 26mg | 0mg | 6% |
| Choline | 29.1mg | 0.3mg | 5% |
| Copper | 0.049mg | 0mg | 5% |
| Vitamin B2 | 0.057mg | 0mg | 4% |
| Starch | 7.17g | 3% | |
| Fructose | 0.79g | 1% | |
| Vitamin A | 13µg | 0µg | 1% |
| Net carbs | 18.58g | 0g | N/A |
| Calcium | 3mg | 0mg | 0% |
| Sugar | 4.54g | 0g | N/A |
| Sodium | 1mg | 0mg | 0% |
| Selenium | 0.2µg | 0µg | 0% |
| Tryptophan | 0.023mg | 0mg | 0% |
| Threonine | 0.133mg | 0mg | 0% |
| Isoleucine | 0.133mg | 0mg | 0% |
| Leucine | 0.358mg | 0mg | 0% |
| Lysine | 0.141mg | 0mg | 0% |
| Methionine | 0.069mg | 0mg | 0% |
| Phenylalanine | 0.155mg | 0mg | 0% |
| Valine | 0.191mg | 0mg | 0% |
| Histidine | 0.091mg | 0mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +6566.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +9793% |
| Contains more Poly. FatPolyunsaturated fat | +1442.3% |
