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

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The main differences between palm kernel oil and safflower oil

Palm kernel oil has more vitamin K; however, safflower oil has more vitamin E, monounsaturated fat, and polyunsaturated fat.
Daily need coverage for saturated fat for palm kernel oil is 370% higher.
Safflower oil has 3 times less vitamin K than palm kernel oil. Palm kernel oil has 24.7µg of vitamin K, while safflower oil has 7.1µg.
Safflower oil is lower in saturated fat.

Food types used in this article are Vegetable oil, palm kernel and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce).

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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

Safflower 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

Safflower oil

Contains more Vitamin KVitamin K

+247.9%

Contains more Vitamin EVitamin E

+795%

~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	7.541g	336%
Vitamin E	3.81mg	34.1mg	202%
Monounsaturated fat	11.4g	75.221g	160%
Polyunsaturated fat	1.6g	12.82g	75%
Vitamin K	24.7µg	7.1µg	15%
Calories	862kcal	884kcal	1%
Fats	100g	100g	0%
Trans fat		0.096g	N/A
Choline	0.2mg	0.2mg	0%
Omega-3 - ALA		0.096g	N/A
Omega-6 - Linoleic acid		12.724g	N/A