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Palm oil vs. Butter cookie — In-Depth Nutrition Comparison

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Significant differences between palm oil and butter cookie

  • Palm oil has more vitamin E; however, butter cookie is richer in vitamin B1, iron, vitamin B2, copper, vitamin B3, folate, and selenium.
  • Palm oil covers your daily saturated fat needs 191% more than butter cookie.
  • Butter cookie has 27 times less vitamin E than palm oil. Palm oil has 15.94mg of vitamin E, while butter cookie has 0.58mg.
  • Butter cookie contains less saturated fat.
  • Butter cookie has a higher glycemic index. The glycemic index of butter cookie is 55, while the glycemic index of palm oil is 0.

Specific food types used in this comparison are Oil, palm and Cookies, butter, commercially prepared, enriched.

Infographic

Palm oil vs Butter cookie 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +22100%
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 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin EVitamin E +2648.3%
Contains more Vitamin KVitamin K +370.6%
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 +2066.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more FatsFats +431.9%
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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains more Mono. FatMonounsaturated fat +570%
Contains more Poly. FatPolyunsaturated fat +847%
Contains less Sat. FatSaturated fat -77.6%

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 Butter cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Palm oil Butter cookie DV% diff.
Saturated fat 49.3g 11.051g 174%
Fats 100g 18.8g 125%
Vitamin E 15.94mg 0.58mg 102%
Monounsaturated fat 37g 5.522g 79%
Polyunsaturated fat 9.3g 0.982g 55%
Cholesterol 0mg 117mg 39%
Vitamin B1 0mg 0.37mg 31%
Iron 0.01mg 2.22mg 28%
Vitamin B2 0mg 0.335mg 26%
Carbs 0g 68.9g 23%
Copper 0mg 0.2mg 22%
Calories 884kcal 467kcal 21%
Vitamin B3 0mg 3.19mg 20%
Folate 0µg 76µg 19%
Vitamin A 0µg 165µg 18%
Phosphorus 0mg 102mg 15%
Vitamin B12 0µg 0.36µg 15%
Selenium 0µg 8.4µg 15%
Sodium 0mg 282mg 12%
Protein 0g 6.1g 12%
Vitamin B5 0mg 0.488mg 10%
Manganese 0.17mg 7%
Vitamin K 8µg 1.7µg 5%
Magnesium 0mg 12mg 3%
Vitamin B6 0mg 0.036mg 3%
Fiber 0g 0.8g 3%
Calcium 0mg 29mg 3%
Potassium 0mg 111mg 3%
Zinc 0mg 0.38mg 3%
Vitamin D 0.4µg 2%
Vitamin D 16IU 2%
Choline 0.3mg 6.5mg 1%
Net carbs 0g 68.1g N/A
Sugar 0g 20.24g N/A
Tryptophan 0mg 0.084mg 0%
Threonine 0mg 0.215mg 0%
Isoleucine 0mg 0.277mg 0%
Leucine 0mg 0.471mg 0%
Lysine 0mg 0.308mg 0%
Methionine 0mg 0.131mg 0%
Phenylalanine 0mg 0.299mg 0%
Valine 0mg 0.315mg 0%
Histidine 0mg 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Butter cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Palm oil
35%
Butter cookie
Minerals Daily Need Coverage Score
0%
Palm oil
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 20.24g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 282mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 55)
Which food is lower in Saturated fat?
Butter cookie
Butter cookie is lower in Saturated fat (difference - 38.249g)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $2)
Which food is richer in minerals?
Butter cookie
Butter cookie is relatively richer in minerals
Which food is richer in vitamins?
Butter cookie
Butter cookie 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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.