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  6. Palm oil vs. Cream cheese

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

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Important differences between palm oil and cream cheese

  • Palm oil has more vitamin E; however, cream cheese has more vitamin A, vitamin B2, selenium, phosphorus, vitamin B5, and calcium.
  • Palm oil's daily need coverage for saturated fat is 145% more.
  • Palm oil has 19 times more vitamin E than cream cheese. Palm oil has 15.94mg of vitamin E, while cream cheese has 0.86mg.
  • Cream cheese is lower in saturated fat.

The food varieties used in the comparison are Oil, palm and Cheese, cream.

Infographic

Palm oil vs Cream 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.
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1000%
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin EVitamin E +1753.5%
Contains more Vitamin KVitamin K +281%
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 +8966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Palm oil Cream cheese DV% diff.
Saturated fat 49.3g 20.213g 132%
Fats 100g 34.44g 101%
Vitamin E 15.94mg 0.86mg 101%
Monounsaturated fat 37g 8.907g 70%
Polyunsaturated fat 9.3g 1.483g 52%
Vitamin A 0µg 308µg 34%
Cholesterol 0mg 101mg 34%
Calories 884kcal 350kcal 27%
Vitamin B2 0mg 0.23mg 18%
Selenium 0µg 8.6µg 16%
Phosphorus 0mg 107mg 15%
Sodium 0mg 314mg 14%
Protein 0g 6.15g 12%
Vitamin B5 0mg 0.517mg 10%
Calcium 0mg 97mg 10%
Vitamin B12 0µg 0.22µg 9%
Zinc 0mg 0.5mg 5%
Choline 0.3mg 27.2mg 5%
Vitamin K 8µg 2.1µg 5%
Vitamin B6 0mg 0.056mg 4%
Potassium 0mg 132mg 4%
Vitamin B1 0mg 0.023mg 2%
Copper 0mg 0.018mg 2%
Folate 0µg 9µg 2%
Magnesium 0mg 9mg 2%
Carbs 0g 5.52g 2%
Vitamin B3 0mg 0.091mg 1%
Iron 0.01mg 0.11mg 1%
Net carbs 0g 5.52g N/A
Sugar 0g 3.76g N/A
Starch 0.35g 0%
Manganese 0.011mg 0%
Tryptophan 0mg 0.069mg 0%
Threonine 0mg 0.233mg 0%
Isoleucine 0mg 0.324mg 0%
Leucine 0mg 0.657mg 0%
Lysine 0mg 0.567mg 0%
Methionine 0mg 0.191mg 0%
Phenylalanine 0mg 0.291mg 0%
Valine 0mg 0.395mg 0%
Histidine 0mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more FatsFats +190.4%
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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains more Mono. FatMonounsaturated fat +315.4%
Contains more Poly. FatPolyunsaturated fat +527.1%
Contains less Sat. FatSaturated fat -59%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.