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, polyunsaturated fat, and monounsaturated 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -100% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +5500% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin KVitamin K | +652.5% |
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% |
| Weight per 100 calories | 11g | 11g | N/A |
| Fats | 100g | 100g | 0% |
| Unsaturated / Saturated Fat ratio | 0.94 | 6 | N/A |
| Calcium | 0mg | 1mg | 0% |
| Potassium | 0mg | 1mg | 0% |
| Sodium | 0mg | 2mg | 0% |
| Choline | 0.3mg | 0.3mg | 0% |
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% |
