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
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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
Calcium
+∞%
Contains
more
Iron
+5500%
Contains
more
Potassium
+∞%
Contains
less
Sodium
-100%
Contains
more
Calcium
+∞%
Contains
more
Iron
+5500%
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
Contains
more
Vitamin E
+11.1%
Contains
more
Vitamin K
+652.5%
Equal in Vitamin E - 14.35
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Equal in Fats - 100
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-72%
Contains
more
Monounsaturated Fat
+97.2%
Contains
more
Polyunsaturated fat
+13.2%
Saturated Fat:
49.3 g
Monounsaturated Fat:
37 g
Polyunsaturated fat:
9.3 g
Saturated Fat:
13.808 g
Monounsaturated Fat:
72.961 g
Polyunsaturated fat:
10.523 g
Contains
less
Saturated Fat
-72%
Contains
more
Monounsaturated Fat
+97.2%
Contains
more
Polyunsaturated fat
+13.2%
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.
 |
 |
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| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
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| Lower in price |
|
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| Rich in minerals |
|
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Fats | 100g | 100g | |
| Calories | 884kcal | 884kcal | |
| Calcium | 0mg | 1mg |
|
| Iron | 0.01mg | 0.56mg |
|
| Potassium | 0mg | 1mg |
|
| Sodium | 0mg | 2mg |
|
| Vitamin E | 15.94mg | 14.35mg |
|
| Vitamin K | 8µg | 60.2µg |
|
| Saturated Fat | 49.3g | 13.808g |
|
| Monounsaturated Fat | 37g | 72.961g |
|
| Polyunsaturated fat | 9.3g | 10.523g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet | Equal | |
| Low Carbs diet | Equal | |
| Low Calories diet | Equal | |
| Low glycemic index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
28%
36%
Minerals Daily Need Coverage Score
0%
3%
Comparison summary
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cooking oil is lower in Saturated Fat (difference - 35.492g)
Which food is cheaper?
Cooking oil is cheaper (difference - $0.6)
Which food is richer in minerals?
Cooking oil is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.