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

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Summary of differences between palm oil and corn oil

Palm oil has more vitamin E, vitamin K, and monounsaturated fat; however, corn oil is higher in polyunsaturated fat.
Palm oil covers your daily need for saturated fat, 182% more than corn oil.
Palm oil has 4 times more vitamin K than corn oil. While palm oil has 8µg of vitamin K, corn oil has only 1.9µg.
Corn oil has less saturated fat.

These are the specific foods used in this comparison Oil, palm and Oil, corn, industrial, and retail, all purpose salad or cooking.

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.

Palm oil

Corn oil

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~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

Corn oil

Contains more Vitamin EVitamin E	+11.5%
Contains more Vitamin KVitamin K	+321.1%
Contains more CholineCholine	+50%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	9.3g	54.677g	303%
Saturated fat	49.3g	12.948g	165%
Monounsaturated fat	37g	27.576g	24%
Vitamin E	15.94mg	14.3mg	11%
Vitamin K	8µg	1.9µg	5%
Calories	884kcal	900kcal	1%
Fats	100g	100g	0%
Iron	0.01mg	0mg	0%
Choline	0.3mg	0.2mg	0%
Omega-3 - ALA		1.161g	N/A
Omega-6 - Linoleic acid		53.23g	N/A