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

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Differences between palm kernel oil and walnut oil

Palm kernel oil has more vitamin E and vitamin K, while walnut oil has more monounsaturated fat and polyunsaturated fat.
Palm kernel oil's daily need coverage for saturated fat is 362% higher.
Walnut oil contains 10 times less vitamin E than palm kernel oil. Palm kernel oil contains 3.81mg of vitamin E, while walnut oil contains 0.4mg.
The amount of saturated fat in walnut oil is lower.

The food types used in this comparison are Vegetable oil, palm kernel and Oil, walnut.

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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

Walnut 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 ~mg

~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

Walnut oil

Contains more Vitamin EVitamin E	+852.5%
Contains more Vitamin KVitamin K	+64.7%

Contains more CholineCholine

+100%

~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.
Polyunsaturated fat	1.6g	63.3g	411%
Saturated fat	81.5g	9.1g	329%
Monounsaturated fat	11.4g	22.8g	29%
Vitamin E	3.81mg	0.4mg	23%
Vitamin K	24.7µg	15µg	8%
Calories	862kcal	884kcal	1%
Fats	100g	100g	0%
Choline	0.2mg	0.4mg	0%