Palm oil vs. Duck fat — In-Depth Nutrition Comparison

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How are palm oil and duck fat different?

Palm oil is higher in vitamin E and vitamin K; however, duck fat is richer in choline, monounsaturated fat, and polyunsaturated fat.
Daily need coverage for vitamin E for palm oil is 88% higher.
Duck fat has less saturated fat.

Oil, palm and Fat, duck are the varieties used in this article.

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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

Duck fat

Contains more IronIron

+∞%

Contains more SeleniumSelenium

+∞%

~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

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

Duck fat

Contains more Vitamin EVitamin E	+490.4%
Contains more Vitamin KVitamin K	+∞%

Contains more CholineCholine

+40700%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~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.
Vitamin E	15.94mg	2.7mg	88%
Saturated fat	49.3g	33.2g	73%
Cholesterol	0mg	100mg	33%
Monounsaturated fat	37g	49.3g	31%
Vitamin D		191IU	24%
Vitamin D		4.8µg	24%
Polyunsaturated fat	9.3g	12.9g	24%
Choline	0.3mg	122.4mg	22%
Vitamin K	8µg	0µg	7%
Calories	884kcal	882kcal	0%
Fats	100g	99.8g	0%
Iron	0.01mg	0mg	0%
Selenium	0µg	0.2µg	0%