Palm oil vs. Coconut — In-Depth Nutrition Comparison
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How are Palm oil and Coconut different?
- Palm oil is higher in Vitamin E, however, Coconut is richer in Copper, Fiber, Iron, Selenium, Phosphorus, Potassium, Zinc, and Magnesium.
- Daily need coverage for Vitamin E from Palm oil is 105% higher.
- Palm oil contains 2 times more Saturated Fat than Coconut. While Palm oil contains 49.3g of Saturated Fat, Coconut contains only 29.698g.
Oil, palm and Nuts, coconut meat, raw are the varieties used in this article.
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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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +24200% |
| 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.
| Contains more Vitamin EVitamin E | +6541.7% |
| Contains more Vitamin KVitamin K | +3900% |
| Contains more Vitamin CVitamin C | +∞% |
| 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 FolateFolate | +∞% |
| Contains more CholineCholine | +3933.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +198.6% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +2496.5% |
| Contains more Poly. FatPolyunsaturated fat | +2441% |
| Contains less Sat. FatSaturated Fat | -39.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 884kcal | 354kcal |
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| Protein | 0g | 3.33g |
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| Fats | 100g | 33.49g |
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| Vitamin C | 0mg | 3.3mg |
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| Net carbs | 0g | 6.23g |
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| Carbs | 0g | 15.23g |
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| Magnesium | 0mg | 32mg |
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| Calcium | 0mg | 14mg |
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| Potassium | 0mg | 356mg |
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| Iron | 0.01mg | 2.43mg |
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| Sugar | 0g | 6.23g |
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| Fiber | 0g | 9g |
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| Copper | 0mg | 0.435mg |
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| Zinc | 0mg | 1.1mg |
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| Phosphorus | 0mg | 113mg |
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| Sodium | 0mg | 20mg |
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| Vitamin E | 15.94mg | 0.24mg |
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| Manganese | 1.5mg |
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| Selenium | 0µg | 10.1µg |
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| Vitamin B1 | 0mg | 0.066mg |
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| Vitamin B2 | 0mg | 0.02mg |
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| Vitamin B3 | 0mg | 0.54mg |
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| Vitamin B5 | 0mg | 0.3mg |
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| Vitamin B6 | 0mg | 0.054mg |
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| Vitamin K | 8µg | 0.2µg |
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| Folate | 0µg | 26µg |
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| Choline | 0.3mg | 12.1mg |
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| Saturated Fat | 49.3g | 29.698g |
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| Monounsaturated Fat | 37g | 1.425g |
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| Polyunsaturated fat | 9.3g | 0.366g |
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| Tryptophan | 0mg | 0.039mg |
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| Threonine | 0mg | 0.121mg |
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| Isoleucine | 0mg | 0.131mg |
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| Leucine | 0mg | 0.247mg |
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| Lysine | 0mg | 0.147mg |
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| Methionine | 0mg | 0.062mg |
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| Phenylalanine | 0mg | 0.169mg |
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| Valine | 0mg | 0.202mg |
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| Histidine | 0mg | 0.077mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
0%
63%
Comparison summary
Which food is lower in Sugar?
Palm oil is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Palm oil is lower in glycemic index (difference - 59)
Which food is cheaper?
Palm oil is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Coconut is lower in Saturated Fat (difference - 19.602g)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)