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  6. Palm oil vs. Butter oil

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

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How are Palm oil and Butter oil different?

  • Palm oil is richer in Vitamin E , Polyunsaturated fat, and Monounsaturated Fat, while Butter oil is higher in Vitamin A RAE.
  • Butter oil covers your daily need of Vitamin A RAE 93% more than Palm oil.
  • Palm oil contains 6 times more Vitamin E than Butter oil. Palm oil contains 15.94mg of Vitamin E , while Butter oil contains 2.8mg.
  • Palm oil is lower in Saturated Fat.

Oil, palm and Butter oil, anhydrous types were used in this article.

Infographic

Palm oil vs Butter oil 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 0% 1.2% 0.44% 0% 0.33% 0.27% 1.3% 0.26% 0% 0%
Contains more IronIron +∞%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
~equal in Magnesium ~0mg
~equal in Manganese ~0mg
~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.
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% 184% 56% 0% 0.25% 1.2% 0.06% 0.6% 0.23% 1.3% 22% 0% 12%
Contains more Vitamin E Vitamin E +469.3%
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 CholineCholine +7333.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~8.6µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
99%
Protein: 0.28 g
Fats: 99.48 g
Carbs: 0 g
Water: 0.24 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
~equal in Fats ~99.48g
~equal in Carbs ~0g
~equal in Other ~0g

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
66% 30% 4%
Saturated Fat: Sat. Fat 61.924 g
Monounsaturated Fat: Mono. Fat 28.732 g
Polyunsaturated fat: Poly. Fat 3.694 g
Contains less Sat. FatSaturated Fat -20.4%
Contains more Mono. FatMonounsaturated Fat +28.8%
Contains more Poly. FatPolyunsaturated fat +151.8%

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 oil
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Palm oil Butter oil Opinion
Calories 884kcal 876kcal Palm oil
Protein 0g 0.28g Butter oil
Fats 100g 99.48g Palm oil
Cholesterol 0mg 256mg Palm oil
Calcium 0mg 4mg Butter oil
Potassium 0mg 5mg Butter oil
Iron 0.01mg 0mg Palm oil
Copper 0mg 0.001mg Butter oil
Zinc 0mg 0.01mg Butter oil
Phosphorus 0mg 3mg Butter oil
Sodium 0mg 2mg Palm oil
Vitamin A 0IU 3069IU Butter oil
Vitamin A RAE 0µg 840µg Butter oil
Vitamin E 15.94mg 2.8mg Palm oil
Vitamin B1 0mg 0.001mg Butter oil
Vitamin B2 0mg 0.005mg Butter oil
Vitamin B3 0mg 0.003mg Butter oil
Vitamin B5 0mg 0.01mg Butter oil
Vitamin B6 0mg 0.001mg Butter oil
Vitamin B12 0µg 0.01µg Butter oil
Vitamin K 8µg 8.6µg Butter oil
Choline 0.3mg 22.3mg Butter oil
Saturated Fat 49.3g 61.924g Palm oil
Monounsaturated Fat 37g 28.732g Palm oil
Polyunsaturated fat 9.3g 3.694g Palm oil
Tryptophan 0mg 0.004mg Butter oil
Threonine 0mg 0.013mg Butter oil
Isoleucine 0mg 0.017mg Butter oil
Leucine 0mg 0.027mg Butter oil
Lysine 0mg 0.022mg Butter oil
Methionine 0mg 0.007mg Butter oil
Phenylalanine 0mg 0.014mg Butter oil
Valine 0mg 0.019mg Butter oil
Histidine 0mg 0.008mg Butter oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Butter oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
21%
Butter oil
Minerals Daily Need Coverage Score
0%
Palm oil
0%
Butter oil

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 256mg)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Palm oil
Palm oil is lower in Saturated Fat (difference - 12.624g)
Which food is lower in glycemic index?
Butter oil
Butter oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Butter oil
Butter oil is cheaper (difference - $2)
Which food is richer in minerals?
Butter oil
Butter oil is relatively richer in minerals
Which food is richer in vitamins?
Butter oil
Butter oil is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173412/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.