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  6. Palm oil vs. American cheese

Palm oil vs. American cheese — In-Depth Nutrition Comparison

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How are Palm oil and American cheese different?

  • Palm oil is richer in Vitamin E , while American cheese is higher in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A RAE, and Zinc.
  • Palm oil covers your daily need of Saturated Fat 156% more than American cheese.
  • Palm oil contains 20 times more Vitamin E than American cheese. Palm oil contains 15.94mg of Vitamin E , while American cheese contains 0.8mg.
  • American cheese is lower in Saturated Fat.

Oil, palm and Cheese, pasteurized process, American, without added vitamin D types were used in this article.

Infographic

Palm oil vs American cheese infographic
Infographic link

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 oil
Palm oil
1
:
9
American cheese
American cheese
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +6200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +6200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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 oil
Palm oil
2
:
9
American cheese
American cheese
Contains more Vitamin E +1892.5%
Contains more Vitamin K +207.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Contains more Vitamin E +1892.5%
Contains more Vitamin K +207.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Palm oil
Palm oil
1
:
4
American cheese
American cheese
Contains more Fats +214.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
American cheese
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more Fats +214.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Palm oil
Palm oil
2
:
1
American cheese
American cheese
Contains more Monounsaturated Fat +349.2%
Contains more Polyunsaturated fat +623.2%
Contains less Saturated Fat -63.4%
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Contains more Monounsaturated Fat +349.2%
Contains more Polyunsaturated fat +623.2%
Contains less Saturated Fat -63.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Palm oil American cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Palm oil American cheese Opinion
Net carbs 0g 3.7g American cheese
Protein 0g 18.13g American cheese
Fats 100g 31.79g Palm oil
Carbs 0g 3.7g American cheese
Calories 884kcal 371kcal Palm oil
Sugar 0g 2.26g Palm oil
Calcium 0mg 1045mg American cheese
Iron 0.01mg 0.63mg American cheese
Magnesium 0mg 26mg American cheese
Phosphorus 0mg 641mg American cheese
Potassium 0mg 132mg American cheese
Sodium 0mg 1671mg Palm oil
Zinc 0mg 2.49mg American cheese
Copper 0mg 0.046mg American cheese
Manganese 0.041mg American cheese
Selenium 0µg 20.2µg American cheese
Vitamin A 0IU 945IU American cheese
Vitamin A RAE 0µg 250µg American cheese
Vitamin E 15.94mg 0.8mg Palm oil
Vitamin D 23IU American cheese
Vitamin D 0.6µg American cheese
Vitamin B1 0mg 0.015mg American cheese
Vitamin B2 0mg 0.234mg American cheese
Vitamin B3 0mg 0.076mg American cheese
Vitamin B5 0mg 0.403mg American cheese
Vitamin B6 0mg 0.054mg American cheese
Folate 0µg 8µg American cheese
Vitamin B12 0µg 1.5µg American cheese
Vitamin K 8µg 2.6µg Palm oil
Tryptophan 0mg 0.232mg American cheese
Threonine 0mg 0.772mg American cheese
Isoleucine 0mg 0.938mg American cheese
Leucine 0mg 1.716mg American cheese
Lysine 0mg 1.516mg American cheese
Methionine 0mg 0.475mg American cheese
Phenylalanine 0mg 0.939mg American cheese
Valine 0mg 1.187mg American cheese
Histidine 0mg 0.546mg American cheese
Cholesterol 0mg 100mg Palm oil
Trans Fat 1.144g Palm oil
Saturated Fat 49.3g 18.057g American cheese
Omega-3 - DHA 0g 0.006g American cheese
Omega-3 - EPA 0g 0.012g American cheese
Omega-3 - DPA 0g 0.021g American cheese
Monounsaturated Fat 37g 8.236g Palm oil
Polyunsaturated fat 9.3g 1.286g Palm oil
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil American cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Palm oil
32%
American cheese
Minerals Daily Need Coverage Score
0%
Palm oil
106%
American cheese

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 1671mg)
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 100mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
American cheese
American cheese is lower in Saturated Fat (difference - 31.243g)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American cheese is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.