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

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How are palm kernel oil and vegetable oil different?

Vegetable oil is higher than palm kernel oil in vitamin E, monounsaturated fat, and polyunsaturated fat.
Palm kernel oil covers your daily need for saturated fat, 336% more than vegetable oil.
Vegetable oil is lower in saturated fat.

Vegetable oil, palm kernel and Oil, corn, peanut, and olive types were used 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

Vegetable oil

Contains more IronIron	+∞%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~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.

Palm kernel oil

Vegetable oil

Contains more Vitamin KVitamin K

+17.6%

Contains more Vitamin EVitamin E

+287.9%

~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	14.367g	305%
Polyunsaturated fat	1.6g	33.033g	210%
Monounsaturated fat	11.4g	48.033g	92%
Vitamin E	3.81mg	14.78mg	73%
Vitamin K	24.7µg	21µg	3%
Iron	0mg	0.13mg	2%
Calories	862kcal	884kcal	1%
Fats	100g	100g	0%
Zinc	0mg	0.02mg	0%
Choline	0.2mg	0.2mg	0%