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Palm oil vs. Caviar — In-Depth Nutrition Comparison

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What are the differences between palm oil and caviar?

  • Palm oil is higher in vitamin E, yet caviar is higher in vitamin B12, iron, selenium, choline, magnesium, and vitamin B5.
  • Caviar's daily need coverage for vitamin B12 is 833% more.
  • Palm oil has 12 times more saturated fat than caviar. While palm oil has 49.3g of saturated fat, caviar has only 4.06g.

We used Oil, palm and Fish, caviar, black and red, granular types in this article.

Infographic

Palm oil vs Caviar 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%
Caviar
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +118700%
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%
Caviar
10
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin EVitamin E +743.4%
Contains more Vitamin KVitamin K +1233.3%
Contains more Vitamin AVitamin A +∞%
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 Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +163533.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more FatsFats +458.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Caviar
1
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains more Mono. FatMonounsaturated fat +699%
Contains more Poly. FatPolyunsaturated fat +25.6%
Contains less Sat. FatSaturated fat -91.8%

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 Caviar
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Palm oil Caviar DV% diff.
Vitamin B12 0µg 20µg 833%
Saturated fat 49.3g 4.06g 206%
Cholesterol 0mg 588mg 196%
Iron 0.01mg 11.88mg 148%
Fats 100g 17.9g 126%
Selenium 0µg 65.5µg 119%
Vitamin E 15.94mg 1.89mg 94%
Choline 0.3mg 490.9mg 89%
Monounsaturated fat 37g 4.631g 81%
Magnesium 0mg 300mg 71%
Vitamin B5 0mg 3.5mg 70%
Sodium 0mg 1500mg 65%
Phosphorus 0mg 356mg 51%
Protein 0g 24.6g 49%
Vitamin B2 0mg 0.62mg 48%
Calories 884kcal 264kcal 31%
Vitamin A 0µg 271µg 30%
Calcium 0mg 275mg 28%
Vitamin B6 0mg 0.32mg 25%
Vitamin B1 0mg 0.19mg 16%
Vitamin D 2.9µg 15%
Vitamin D 117IU 15%
Polyunsaturated fat 9.3g 7.405g 13%
Folate 0µg 50µg 13%
Copper 0mg 0.11mg 12%
Zinc 0mg 0.95mg 9%
Vitamin K 8µg 0.6µg 6%
Potassium 0mg 181mg 5%
Manganese 0.05mg 2%
Vitamin B3 0mg 0.12mg 1%
Carbs 0g 4g 1%
Net carbs 0g 4g N/A
Tryptophan 0mg 0.323mg 0%
Threonine 0mg 1.263mg 0%
Isoleucine 0mg 1.035mg 0%
Leucine 0mg 2.133mg 0%
Lysine 0mg 1.834mg 0%
Methionine 0mg 0.646mg 0%
Phenylalanine 0mg 1.071mg 0%
Valine 0mg 1.263mg 0%
Histidine 0mg 0.649mg 0%
Omega-3 - EPA 0g 2.741g N/A
Omega-3 - DHA 0g 3.8g N/A
Omega-3 - DPA 0g 0.229g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Caviar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Palm oil
266%
Caviar
Minerals Daily Need Coverage Score
0%
Palm oil
153%
Caviar

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 588mg)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 1500mg)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $98)
Which food is lower in Saturated fat?
Caviar
Caviar is lower in Saturated fat (difference - 45.24g)
Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.