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  6. Palm oil vs. Fenugreek

Palm oil vs. Fenugreek — In-Depth Nutrition Comparison

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The main differences between Palm oil and Fenugreek

  • Fenugreek is richer than Palm oil in Iron, Copper, Fiber, Vitamin B6, Magnesium, Phosphorus, Vitamin B2, Vitamin B1, and Zinc.
  • Daily need coverage for Iron from Fenugreek is 419% higher.
  • Palm oil contains 34 times more Saturated Fat than Fenugreek. Palm oil contains 49.3g of Saturated Fat, while Fenugreek contains 1.46g.

Food types used in this article are Oil, palm and Spices, fenugreek seed.

Infographic

Palm oil vs Fenugreek 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.
Palm oil
Palm oil
1
:
9
Fenugreek
Fenugreek
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +335200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Fenugreek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 1258% 137% 127% 68% 9% 69% 370% 161% 35%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +335200%
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.
Palm oil
Palm oil
3
:
8
Fenugreek
Fenugreek
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Palm oil
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%
Fenugreek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Palm oil
Palm oil
1
:
4
Fenugreek
Fenugreek
Contains more Fats +1460.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Fenugreek
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more Fats +1460.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Palm oil
Palm oil
2
:
1
Fenugreek
Fenugreek
Contains less Saturated Fat -97%
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Fenugreek
100%
Saturated Fat: 1.46 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Contains less Saturated Fat -97%

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

All nutrients comparison - raw data values

Nutrient Palm oil Fenugreek Opinion
Net carbs 0g 33.75g Fenugreek
Protein 0g 23g Fenugreek
Fats 100g 6.41g Palm oil
Carbs 0g 58.35g Fenugreek
Calories 884kcal 323kcal Palm oil
Fiber 0g 24.6g Fenugreek
Calcium 0mg 176mg Fenugreek
Iron 0.01mg 33.53mg Fenugreek
Magnesium 0mg 191mg Fenugreek
Phosphorus 0mg 296mg Fenugreek
Potassium 0mg 770mg Fenugreek
Sodium 0mg 67mg Palm oil
Zinc 0mg 2.5mg Fenugreek
Copper 0mg 1.11mg Fenugreek
Manganese 1.228mg Fenugreek
Selenium 0µg 6.3µg Fenugreek
Vitamin A 0IU 60IU Fenugreek
Vitamin A RAE 0µg 3µg Fenugreek
Vitamin E 15.94mg Palm oil
Vitamin C 0mg 3mg Fenugreek
Vitamin B1 0mg 0.322mg Fenugreek
Vitamin B2 0mg 0.366mg Fenugreek
Vitamin B3 0mg 1.64mg Fenugreek
Vitamin B6 0mg 0.6mg Fenugreek
Folate 0µg 57µg Fenugreek
Vitamin K 8µg Palm oil
Tryptophan 0mg 0.391mg Fenugreek
Threonine 0mg 0.898mg Fenugreek
Isoleucine 0mg 1.241mg Fenugreek
Leucine 0mg 1.757mg Fenugreek
Lysine 0mg 1.684mg Fenugreek
Methionine 0mg 0.338mg Fenugreek
Phenylalanine 0mg 1.089mg Fenugreek
Valine 0mg 1.102mg Fenugreek
Histidine 0mg 0.668mg Fenugreek
Saturated Fat 49.3g 1.46g Fenugreek
Monounsaturated Fat 37g Palm oil
Polyunsaturated fat 9.3g Palm oil

Which food is preferable for your diet?

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

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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
33%
Fenugreek
Minerals Daily Need Coverage Score
0%
Palm oil
228%
Fenugreek

Comparison summary

Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 67mg)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Fenugreek
Fenugreek is lower in Saturated Fat (difference - 47.84g)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $0.4)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food is richer in vitamins?
Fenugreek
Fenugreek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.