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Palm oil vs Cooking oil - In-Depth Nutrition Comparison

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How are Palm oil and Cooking oil different?

  • Palm oil is richer in Vitamin E , while Cooking oil is higher in Vitamin K, Iron, Monounsaturated Fat, and Polyunsaturated fat.
  • Palm oil covers your daily need of Saturated Fat 177% more than Cooking oil.
  • Cooking oil is lower in Saturated Fat.

Oil, palm and Oil, olive, salad or cooking types were used in this article.

Infographic

Palm oil vs Cooking oil infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -100%
Contains more Iron +5500%
Contains more Calcium +∞%
Contains more Potassium +∞%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1% 0% 0% 0% 0% 0% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 1% 0% 0% 0% 0% 1%
Contains less Sodium -100%
Contains more Iron +5500%
Contains more Calcium +∞%
Contains more Potassium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +11.1%
Contains more Vitamin K +652.5%
Equal in Vitamin E - 14.35
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0%
Contains more Vitamin E +11.1%
Contains more Vitamin K +652.5%
Equal in Vitamin E - 14.35

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Palm oil
36
Cooking oil
Mineral Summary Score
0
Palm oil
3
Cooking oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Palm oil
0%
Cooking oil
Carbohydrates
0%
Palm oil
0%
Cooking oil
Fats
462%
Palm oil
462%
Cooking oil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Palm oil Cooking oil
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Cooking oil
Low Calories diet Equal
Low Fats diet Equal
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cooking oil
Cooking oil is lower in Saturated Fat (difference - 35.492g)
Which food is cheaper?
Cooking oil
Cooking oil is cheaper (difference - $0.6)
Which food is richer in minerals?
Cooking oil
Cooking oil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Palm oil Cooking oil Opinion
Calories 884 884
Protein 0 0
Fats 100 100
Vitamin C 0 0
Carbs 0 0
Cholesterol 0 0
Vitamin D 0 Cooking oil
Iron 0.01 0.56 Cooking oil
Calcium 0 1 Cooking oil
Potassium 0 1 Cooking oil
Magnesium 0 0
Sugar 0 0
Fiber 0 0
Copper 0 0
Zinc 0 0
Starch
Phosphorus 0 0
Sodium 0 2 Palm oil
Vitamin A 0 0
Vitamin E 15.94 14.35 Palm oil
Vitamin D 0 Cooking oil
Vitamin B1 0 0
Vitamin B2 0 0
Vitamin B3 0 0
Vitamin B5 0 0
Vitamin B6 0 0
Vitamin B12 0 0
Vitamin K 8 60.2 Cooking oil
Folate 0 0
Trans Fat
Saturated Fat 49.3 13.808 Cooking oil
Monounsaturated Fat 37 72.961 Cooking oil
Polyunsaturated fat 9.3 10.523 Cooking oil
Tryptophan 0 0
Threonine 0 0
Isoleucine 0 0
Leucine 0 0
Lysine 0 0
Methionine 0 0
Phenylalanine 0 0
Valine 0 0
Histidine 0 0
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
  2. Cooking oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.