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

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What are the main differences between palm kernel oil and olive oil?

Palm kernel oil has less vitamin E, vitamin K, iron, monounsaturated fat, and polyunsaturated fat than olive oil.
Palm kernel oil's daily need coverage for saturated fat is 338% higher.
Olive oil contains less saturated fat.

We used Vegetable oil, palm kernel and Oil, olive, salad or cooking types in this comparison.

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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

Olive oil

Contains less SodiumSodium

-100%

Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~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

Olive oil

Contains more Vitamin EVitamin E	+276.6%
Contains more Vitamin KVitamin K	+143.7%
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			DV% diff.
Saturated fat	81.5g	13.808g	308%
Monounsaturated fat	11.4g	72.961g	154%
Vitamin E	3.81mg	14.35mg	70%
Polyunsaturated fat	1.6g	10.523g	59%
Vitamin K	24.7µg	60.2µg	30%
Iron	0mg	0.56mg	7%
Calories	862kcal	884kcal	1%
Fats	100g	100g	0%
Calcium	0mg	1mg	0%
Potassium	0mg	1mg	0%
Sodium	0mg	2mg	0%
Choline	0.2mg	0.3mg	0%