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

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What are the differences between palm kernel oil and fish oil?

Fish oil is richer than palm kernel oil in vitamin D, monounsaturated fat, and polyunsaturated fat.
Palm kernel oil's daily need coverage for saturated fat is 258% more.
The amount of saturated fat in fish oil is lower.

We used Vegetable oil, palm kernel and Fish oil, sardine types in this article.

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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

Fish 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

Fish oil

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

Contains more Vitamin DVitamin D

+∞%

~equal in Vitamin C ~0mg

~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.
Cholesterol	0mg	710mg	237%
Saturated fat	81.5g	29.892g	235%
Polyunsaturated fat	1.6g	31.867g	202%
Monounsaturated fat	11.4g	33.841g	56%
Vitamin D	0IU	332IU	42%
Vitamin D	0µg	8.3µg	42%
Vitamin E	3.81mg		25%
Vitamin K	24.7µg		21%
Calories	862kcal	902kcal	2%
Fats	100g	100g	0%
Choline	0.2mg		0%
Omega-3 - EPA	0g	10.137g	N/A
Omega-3 - DHA	0g	10.656g	N/A
Omega-3 - DPA	0g	1.973g	N/A