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Palm oil vs. Brussels sprouts — In-Depth Nutrition Comparison

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Summary of differences between palm oil and Brussels sprouts

  • Palm oil has more vitamin E; however, Brussels sprouts are higher in vitamin K, vitamin C, iron, vitamin B6, folate, fiber, vitamin A, and vitamin B1.
  • Palm oil covers your daily need for saturated fat, 246% more than Brussels sprouts.
  • Palm oil has 18 times more vitamin E than Brussels sprouts. While palm oil has 15.94mg of vitamin E, Brussels sprouts have only 0.88mg.
  • Brussels sprouts have less saturated fat.

These are the specific foods used in this comparison Oil, palm and Brussels sprouts, raw.

Infographic

Palm oil vs Brussels sprouts infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +13900%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin EVitamin E +1711.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +2112.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +6266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Palm oil Brussels sprouts DV% diff.
Polyunsaturated fat 9.3g 153g 958%
Saturated fat 49.3g 0.062g 224%
Fats 100g 0.3g 153%
Vitamin K 8µg 177µg 141%
Vitamin E 15.94mg 0.88mg 100%
Vitamin C 0mg 85mg 94%
Monounsaturated fat 37g 0.023g 92%
Calories 884kcal 43kcal 42%
Iron 0.01mg 1.4mg 17%
Vitamin B6 0mg 0.219mg 17%
Folate 0µg 61µg 15%
Fiber 0g 3.8g 15%
Manganese 0.337mg 15%
Vitamin B1 0mg 0.139mg 12%
Potassium 0mg 389mg 11%
Phosphorus 0mg 69mg 10%
Copper 0mg 0.07mg 8%
Protein 0g 3.38g 7%
Vitamin B2 0mg 0.09mg 7%
Vitamin B5 0mg 0.309mg 6%
Vitamin B3 0mg 0.745mg 5%
Magnesium 0mg 23mg 5%
Calcium 0mg 42mg 4%
Vitamin A 0µg 38µg 4%
Zinc 0mg 0.42mg 4%
Carbs 0g 8.95g 3%
Choline 0.3mg 19.1mg 3%
Selenium 0µg 1.6µg 3%
Sodium 0mg 25mg 1%
Fructose 0.93g 1%
Net carbs 0g 5.15g N/A
Sugar 0g 2.2g N/A
Tryptophan 0mg 0.037mg 0%
Threonine 0mg 0.12mg 0%
Isoleucine 0mg 0.132mg 0%
Leucine 0mg 0.152mg 0%
Lysine 0mg 0.154mg 0%
Methionine 0mg 0.032mg 0%
Phenylalanine 0mg 0.098mg 0%
Valine 0mg 0.155mg 0%
Histidine 0mg 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more FatsFats +33233.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +160769.6%
Contains less Sat. FatSaturated fat -99.9%
Contains more Poly. FatPolyunsaturated fat +1545.2%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.