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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Palm kernel oil

Coconut oil

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Palm kernel oil

Coconut oil

Contains more Vitamin EVitamin E	+3363.6%
Contains more Vitamin KVitamin K	+4016.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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			DV% diff.
Vitamin E	3.81mg	0.11mg	25%
Vitamin K	24.7µg	0.6µg	20%
Monounsaturated fat	11.4g	6.332g	13%
Omega-6 (Linoleic acid)		1.676g	10%
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%
Omega-3 (ALA)		0.019g	1%
Weight per 100 calories	12g	11g	N/A
Unsaturated / Saturated Fat ratio	0.16	0.1	N/A
Calcium	0mg	1mg	0%
Zinc	0mg	0.02mg	0%
Trans fat		0.028g	N/A
Choline	0.2mg	0.3mg	0%