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

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How are palm oil and olive oil different?

Palm oil is richer in vitamin E, while olive oil is higher in vitamin K, iron, monounsaturated fat, and polyunsaturated fat.
Palm oil covers your daily need for saturated fat, 177% more than olive oil.
Olive oil is lower in saturated fat.

Oil, palm and Oil, olive, salad or cooking types were 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.

Palm oil

Olive oil

Contains less SodiumSodium

-100%

Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+5500%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~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.

Palm oil

Olive oil

Contains more Vitamin KVitamin K

+652.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~14.35mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

~equal in Choline ~0.3mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	49.3g	13.808g	161%
Monounsaturated fat	37g	72.961g	90%
Vitamin K	8µg	60.2µg	44%
Vitamin E	15.94mg	14.35mg	11%
Polyunsaturated fat	9.3g	10.523g	8%
Iron	0.01mg	0.56mg	7%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Calcium	0mg	1mg	0%
Potassium	0mg	1mg	0%
Sodium	0mg	2mg	0%
Choline	0.3mg	0.3mg	0%