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Marshmallow vs. Palm oil — In-Depth Nutrition Comparison

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Differences between marshmallow and palm oil

  • Marshmallow has more copper, while palm oil has more vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat.
  • Palm oil's daily need coverage for saturated fat is 246% higher.
  • The amount of sugar in palm oil is lower.
  • Palm oil has a lower glycemic index. The glycemic index of palm oil is 0, while the glycemic index of marshmallow is 62.

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

Infographic

Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
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 +2200%
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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
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 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 Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 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 +49900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 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 -99.9%
Contains more Mono. FatMonounsaturated fat +46150%
Contains more Poly. FatPolyunsaturated fat +19687.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marshmallow 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 Marshmallow Palm oil DV% diff.
Saturated fat 0.056g 49.3g 224%
Fats 0.2g 100g 154%
Vitamin E 0mg 15.94mg 106%
Monounsaturated fat 0.08g 37g 92%
Polyunsaturated fat 0.047g 9.3g 62%
Calories 318kcal 884kcal 28%
Carbs 81.3g 0g 27%
Copper 0.097mg 0mg 11%
Vitamin K 0µg 8µg 7%
Protein 1.8g 0g 4%
Iron 0.23mg 0.01mg 3%
Sodium 80mg 0mg 3%
Selenium 1.7µg 0µg 3%
Phosphorus 8mg 0mg 1%
Net carbs 81.2g 0g N/A
Magnesium 2mg 0mg 0%
Calcium 3mg 0mg 0%
Potassium 5mg 0mg 0%
Sugar 57.56g 0g N/A
Fiber 0.1g 0g 0%
Zinc 0.04mg 0mg 0%
Manganese 0.008mg 0%
Vitamin B1 0.001mg 0mg 0%
Vitamin B2 0.001mg 0mg 0%
Vitamin B3 0.078mg 0mg 0%
Vitamin B5 0.005mg 0mg 0%
Vitamin B6 0.003mg 0mg 0%
Folate 1µg 0µg 0%
Choline 0.1mg 0.3mg 0%
Threonine 0.035mg 0mg 0%
Isoleucine 0.028mg 0mg 0%
Leucine 0.066mg 0mg 0%
Lysine 0.077mg 0mg 0%
Methionine 0.015mg 0mg 0%
Phenylalanine 0.042mg 0mg 0%
Valine 0.05mg 0mg 0%
Histidine 0.017mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marshmallow 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
0%
Marshmallow
26%
Palm oil
Minerals Daily Need Coverage Score
7%
Marshmallow
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 57.56g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 80mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 62)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $0.5)
Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 49.244g)
Which food is richer in minerals?
Marshmallow
Marshmallow is relatively richer in minerals
Which food is richer in vitamins?
Marshmallow
Marshmallow 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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.