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  6. Palm oil vs. Butter

Palm oil vs. Butter — In-Depth Nutrition Comparison

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Significant differences between palm oil and butter

  • Palm oil has more vitamin E, monounsaturated fat, and polyunsaturated fat; however, butter is richer in vitamin A and vitamin B12.
  • Palm oil covers your daily vitamin E needs 91% more than butter.
  • Butter has 3 times less polyunsaturated fat than palm oil. Palm oil has 9.3g of polyunsaturated fat, while butter has 3.01g.
  • Palm oil contains less saturated fat.

Specific food types used in this comparison are Oil, palm and Butter, without salt.

Infographic

Palm oil vs Butter 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.
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%
Butter
Butter
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +100%
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%
Butter
Butter
9
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin EVitamin E +587.1%
Contains more Vitamin KVitamin K +14.3%
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 B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +6166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Palm oil Butter DV% diff.
Vitamin E 15.94mg 2.32mg 91%
Vitamin A 0µg 684µg 76%
Cholesterol 0mg 215mg 72%
Polyunsaturated fat 9.3g 3.01g 42%
Monounsaturated fat 37g 23.43g 34%
Fats 100g 81.11g 29%
Calories 884kcal 717kcal 8%
Vitamin B12 0µg 0.17µg 7%
Saturated fat 49.3g 50.489g 5%
Choline 0.3mg 18.8mg 3%
Phosphorus 0mg 24mg 3%
Vitamin B2 0mg 0.034mg 3%
Selenium 0µg 1µg 2%
Copper 0mg 0.016mg 2%
Vitamin B5 0mg 0.11mg 2%
Protein 0g 0.85g 2%
Calcium 0mg 24mg 2%
Vitamin K 8µg 7µg 1%
Folate 0µg 3µg 1%
Potassium 0mg 24mg 1%
Zinc 0mg 0.09mg 1%
Carbs 0g 0.06g 0%
Net carbs 0g 0.06g N/A
Magnesium 0mg 2mg 0%
Iron 0.01mg 0.02mg 0%
Sugar 0g 0.06g N/A
Sodium 0mg 11mg 0%
Manganese 0.004mg 0%
Vitamin B1 0mg 0.005mg 0%
Vitamin B3 0mg 0.042mg 0%
Vitamin B6 0mg 0.003mg 0%
Tryptophan 0mg 0.012mg 0%
Threonine 0mg 0.038mg 0%
Isoleucine 0mg 0.051mg 0%
Leucine 0mg 0.083mg 0%
Lysine 0mg 0.067mg 0%
Methionine 0mg 0.021mg 0%
Phenylalanine 0mg 0.041mg 0%
Valine 0mg 0.057mg 0%
Histidine 0mg 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Butter
Butter
4
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more FatsFats +23.3%
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
Butter
Butter
0
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains more Mono. FatMonounsaturated fat +57.9%
Contains more Poly. FatPolyunsaturated fat +209%
~equal in Saturated fat ~50.489g

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.