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Palm oil vs. Edam — In-Depth Nutrition Comparison

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Summary of differences between Palm oil and Edam

  • Palm oil has more Vitamin E , however, Edam is higher in Phosphorus, Calcium, Vitamin B12, Zinc, Vitamin B2, and Vitamin A RAE.
  • Palm oil covers your daily need of Saturated Fat 159% more than Edam.
  • Palm oil has 66 times more Vitamin E than Edam. While Palm oil has 15.94mg of Vitamin E , Edam has only 0.24mg.
  • Edam has less Saturated Fat.

These are the specific foods used in this comparison Oil, palm and Cheese, edam.

Infographic

Palm oil vs Edam 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.
:
9
Edam
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +4300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 17% 22% 230% 17% 106% 103% 12% 2% 80%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +4300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
:
9
Edam
Contains more Vitamin E +6541.7%
Contains more Vitamin K +247.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 5% 15% 0% 10% 90% 2% 17% 18% 12% 193% 6%
Contains more Vitamin E +6541.7%
Contains more Vitamin K +247.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Edam
Contains more Fats +259.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more Fats +259.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Edam
Contains more Monounsaturated Fat +355.4%
Contains more Polyunsaturated fat +1298.5%
Contains less Saturated Fat -64.4%
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
67% 31% 3%
Saturated Fat: 17.572 g
Monounsaturated Fat: 8.125 g
Polyunsaturated fat: 0.665 g
Contains more Monounsaturated Fat +355.4%
Contains more Polyunsaturated fat +1298.5%
Contains less Saturated Fat -64.4%

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 Edam
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Palm oil Edam Opinion
Net carbs 0g 1.43g Edam
Protein 0g 24.99g Edam
Fats 100g 27.8g Palm oil
Carbs 0g 1.43g Edam
Calories 884kcal 357kcal Palm oil
Sugar 0g 1.43g Palm oil
Calcium 0mg 731mg Edam
Iron 0.01mg 0.44mg Edam
Magnesium 0mg 30mg Edam
Phosphorus 0mg 536mg Edam
Potassium 0mg 188mg Edam
Sodium 0mg 812mg Palm oil
Zinc 0mg 3.75mg Edam
Copper 0mg 0.036mg Edam
Manganese 0.011mg Edam
Selenium 0µg 14.5µg Edam
Vitamin A 0IU 825IU Edam
Vitamin A RAE 0µg 243µg Edam
Vitamin E 15.94mg 0.24mg Palm oil
Vitamin D 20IU Edam
Vitamin D 0.5µg Edam
Vitamin B1 0mg 0.037mg Edam
Vitamin B2 0mg 0.389mg Edam
Vitamin B3 0mg 0.082mg Edam
Vitamin B5 0mg 0.281mg Edam
Vitamin B6 0mg 0.076mg Edam
Folate 0µg 16µg Edam
Vitamin B12 0µg 1.54µg Edam
Vitamin K 8µg 2.3µg Palm oil
Tryptophan 0mg 0.352mg Edam
Threonine 0mg 0.932mg Edam
Isoleucine 0mg 1.308mg Edam
Leucine 0mg 2.57mg Edam
Lysine 0mg 2.66mg Edam
Methionine 0mg 0.721mg Edam
Phenylalanine 0mg 1.434mg Edam
Valine 0mg 1.81mg Edam
Histidine 0mg 1.034mg Edam
Cholesterol 0mg 89mg Palm oil
Saturated Fat 49.3g 17.572g Edam
Monounsaturated Fat 37g 8.125g Palm oil
Polyunsaturated fat 9.3g 0.665g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Edam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Palm oil
35%
Edam
Minerals Daily Need Coverage Score
0%
Palm oil
80%
Edam

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 812mg)
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 89mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Edam
Edam is lower in Saturated Fat (difference - 31.728g)
Which food is richer in minerals?
Edam
Edam is relatively richer in minerals
Which food is richer in vitamins?
Edam
Edam is relatively richer in vitamins

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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.