Palm kernel oil vs. Avocado oil — In-Depth Nutrition Comparison

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The main differences between palm kernel oil and avocado oil

Palm kernel oil contains less monounsaturated fat and polyunsaturated fat than avocado oil.
Daily need coverage for saturated fat for palm kernel oil is 350% higher.
Avocado oil is lower in saturated fat.

Food types used in this article are Vegetable oil, palm kernel and Oil, avocado.

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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.

Palm kernel oil

Avocado oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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.

Palm kernel oil

Avocado oil

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	81.5g	11.56g	318%
Monounsaturated fat	11.4g	70.554g	148%
Polyunsaturated fat	1.6g	13.486g	79%
Vitamin E	3.81mg		25%
Vitamin K	24.7µg		21%
Calories	862kcal	884kcal	1%
Fats	100g	100g	0%
Choline	0.2mg		0%