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

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The main differences between palm oil and corn syrup

  • Palm oil is richer in vitamin E, vitamin K, and monounsaturated fat, yet corn syrup is richer in copper and selenium.
  • Daily need coverage for saturated fat for palm oil is 247% higher.
  • Corn syrup contains less saturated fat.
  • Palm oil has a lower glycemic index than corn syrup.

Food types used in this article are Oil, palm and Syrups, corn, dark.

Infographic

Palm oil vs Corn syrup infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 5.4% 3.9% 14% 18% 1.1% 4.7% 20% 13% 16%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3600%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 2.8% 2.1% 0.38% 1.4% 2.1% 0% 0% 0% 7.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +4333.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
78% 22%
Protein: 0 g
Fats: 0 g
Carbs: 77.59 g
Water: 22.01 g
Other: 0.4 g
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Protein ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Palm oil Corn syrup
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Palm oil Corn syrup DV% diff.
Saturated fat 49.3g 0g 224%
Fats 100g 0g 154%
Vitamin E 15.94mg 0mg 106%
Monounsaturated fat 37g 0g 93%
Polyunsaturated fat 9.3g 0g 62%
Calories 884kcal 286kcal 30%
Carbs 0g 77.59g 26%
Sodium 0mg 155mg 7%
Vitamin K 8µg 0µg 7%
Copper 0mg 0.053mg 6%
Selenium 0µg 2.9µg 5%
Iron 0.01mg 0.37mg 5%
Manganese 0.1mg 4%
Phosphorus 0mg 11mg 2%
Magnesium 0mg 8mg 2%
Choline 0.3mg 13.3mg 2%
Calcium 0mg 18mg 2%
Potassium 0mg 44mg 1%
Vitamin B1 0mg 0.011mg 1%
Vitamin B2 0mg 0.009mg 1%
Vitamin B6 0mg 0.009mg 1%
Net carbs 0g 77.59g N/A
Sugar 0g 77.59g N/A
Zinc 0mg 0.04mg 0%
Vitamin B3 0mg 0.02mg 0%
Vitamin B5 0mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Corn syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Palm oil
1%
Corn syrup
Minerals Daily Need Coverage Score
0%
Palm oil
10%
Corn syrup

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 77.59g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 155mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 90)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $0.8)
Which food is lower in Saturated fat?
Corn syrup
Corn syrup is lower in Saturated fat (difference - 49.3g)
Which food is richer in minerals?
Corn syrup
Corn syrup is relatively richer in minerals
Which food is richer in vitamins?
Corn syrup
Corn syrup is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
  2. Corn syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168836/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.