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  6. Palm kernel oil vs. Coconut oil

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

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Significant differences between palm kernel oil and coconut oil

  • The amount of vitamin E, vitamin K, and monounsaturated fat in palm kernel oil is higher than in coconut oil.
  • Palm kernel oil covers your daily vitamin E needs 25% more than coconut oil.
  • Coconut oil has 41 times less vitamin K than palm kernel oil. Palm kernel oil has 24.7µg of vitamin K, while coconut oil has 0.6µg.
  • Palm kernel oil contains less saturated fat.

Specific food types used in this comparison are Vegetable oil, palm kernel and Oil, coconut.

Infographic

Palm kernel oil vs Coconut 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
~equal in Magnesium ~0mg
~equal in Potassium ~0mg
~equal in Copper ~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.
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% 76% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0.11%
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin EVitamin E +3363.6%
Contains more Vitamin KVitamin K +4016.7%
Contains more CholineCholine +50%
~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

All nutrients comparison - raw data values

Nutrient Palm kernel oil Coconut oil DV% diff.
Vitamin E 3.81mg 0.11mg 25%
Vitamin K 24.7µg 0.6µg 20%
Monounsaturated fat 11.4g 6.332g 13%
Saturated fat 81.5g 82.475g 4%
Calories 862kcal 892kcal 2%
Fats 100g 99.06g 1%
Iron 0mg 0.05mg 1%
Polyunsaturated fat 1.6g 1.702g 1%
Calcium 0mg 1mg 0%
Zinc 0mg 0.02mg 0%
Trans fat 0.028g N/A
Choline 0.2mg 0.3mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Protein ~0g
~equal in Fats ~99.06g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
86% 12% 2%
Saturated fat: Sat. Fat 81.5 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains more Mono. FatMonounsaturated fat +80%
~equal in Saturated fat ~82.475g
~equal in Polyunsaturated fat ~1.702g

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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. Palm kernel oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171422/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.