Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Milk
  5. Compare
  6. Milk vs. Palm oil

Milk vs. Palm oil — In-Depth Nutrition Comparison

Compare

What are the differences between milk and palm oil?

  • Milk is higher in vitamin B12, vitamin B2, phosphorus, calcium, vitamin B5, and selenium, yet palm oil is higher in vitamin E and vitamin K.
  • Palm oil's daily need coverage for saturated fat is 243% more.
  • The amount of saturated fat in milk is lower.
  • The glycemic index of palm oil is lower.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Oil, palm types in this article.

Infographic

Milk 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.
Milk
Milk
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +200%
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.
Milk
Milk
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 319% 0% 0% 0% 0% 0% 0% 20% 0%
Contains more Vitamin DVitamin D +∞%
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 Vitamin EVitamin E +159300%
Contains more Vitamin KVitamin K +7900%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Milk Palm oil DV% diff.
Saturated fat 0.633g 49.3g 221%
Fats 0.97g 100g 152%
Vitamin E 0.01mg 15.94mg 106%
Monounsaturated fat 0.277g 37g 92%
Polyunsaturated fat 0.035g 9.3g 62%
Calories 42kcal 884kcal 42%
Vitamin B12 0.47µg 0µg 20%
Phosphorus 95mg 0mg 14%
Vitamin B2 0.185mg 0mg 14%
Calcium 125mg 0mg 13%
Protein 3.37g 0g 7%
Vitamin B5 0.361mg 0mg 7%
Vitamin K 0.1µg 8µg 7%
Vitamin D* 48 IU 6%
Vitamin D 1.2µg 6%
Vitamin A 58µg 0µg 6%
Selenium 3.3µg 0µg 6%
Potassium 150mg 0mg 4%
Zinc 0.42mg 0mg 4%
Magnesium 11mg 0mg 3%
Vitamin B6 0.037mg 0mg 3%
Choline 17.7mg 0.3mg 3%
Carbs 4.99g 0g 2%
Cholesterol 5mg 0mg 2%
Sodium 44mg 0mg 2%
Vitamin B1 0.02mg 0mg 2%
Copper 0.01mg 0mg 1%
Vitamin B3 0.093mg 0mg 1%
Folate 5µg 0µg 1%
Protein per 100 calories 8g 0g N/A
Calories per 10 g protein 125kcal N/A
Weight per 100 calories 238g 11g N/A
Unsaturated / Saturated Fat ratio 0.49 0.94 N/A
Net carbs 4.99g 0g N/A
Iron 0.03mg 0.01mg 0%
Sugar 5.2g 0g N/A
Manganese 0.003mg 0%
Tryptophan 0.043mg 0mg 0%
Threonine 0.143mg 0mg 0%
Isoleucine 0.174mg 0mg 0%
Leucine 0.319mg 0mg 0%
Lysine 0.282mg 0mg 0%
Methionine 0.088mg 0mg 0%
Phenylalanine 0.174mg 0mg 0%
Valine 0.22mg 0mg 0%
Histidine 0.101mg 0mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +10209.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -98.7%
Contains more Mono. FatMonounsaturated fat +13257.4%
Contains more Poly. FatPolyunsaturated fat +26471.4%

People also compare

Milk
Milk vs Powdered milk
Powdered milk
Milk
Milk vs Condensed milk
Condensed milk
Milk
Milk vs Chocolate milk
Chocolate milk
Palm oil
Palm oil vs Coconut oil
Coconut oil
Palm oil
Palm oil vs Rice bran oil
Rice bran oil
Palm oil
Palm oil vs Olive oil
Olive oil

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.