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

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A recap on differences between palm kernel oil and canola oil

Palm kernel oil has less vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat.
Palm kernel oil covers your daily saturated fat needs 371% more than canola oil.
Canola oil has less saturated fat.

Food varieties used in this article are Vegetable oil, palm kernel and Oil, canola.

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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

Canola 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

Canola oil

Contains more Vitamin EVitamin E	+358.3%
Contains more Vitamin KVitamin K	+188.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~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

~equal in Choline ~0.2mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	81.5g	7.365g	337%
Polyunsaturated fat	1.6g	28.142g	177%
Monounsaturated fat	11.4g	63.276g	130%
Vitamin E	3.81mg	17.46mg	91%
Vitamin K	24.7µg	71.3µg	39%
Calories	862kcal	884kcal	1%
Fats	100g	100g	0%
Trans fat		0.395g	N/A
Choline	0.2mg	0.2mg	0%
Omega-3 - ALA		9.137g	N/A
Omega-6 - Linoleic acid		18.64g	N/A