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.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -100% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +5500% |
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 KVitamin K | +652.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
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Fats
~100g
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Carbs
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Water
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Other
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Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -72% |
| Contains more Mono. FatMonounsaturated fat | +97.2% |
| Contains more Poly. FatPolyunsaturated fat | +13.2% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet | Equal | |
| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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%
34%
Minerals Daily Need Coverage Score
0%
2%
Comparison summary
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Olive oil is lower in Saturated fat (difference - 35.492g)
Which food is cheaper?
Olive oil is cheaper (difference - $0.6)
Which food is richer in minerals?
Olive oil is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.