Palm oil vs. Fish oil — In-Depth Nutrition Comparison

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How are palm oil and fish oil different?

Palm oil is higher in monounsaturated fat; however, fish oil is richer in polyunsaturated fat.
Daily need coverage for cholesterol for fish oil is 237% higher.
Palm oil contains 2 times more saturated fat than fish oil. While palm oil contains 49.3g of saturated fat, fish oil contains only 29.892g.

Oil, palm and Fish oil, sardine 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

Fish oil

Contains more IronIron

+∞%

~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 ~0mg

~equal in Selenium ~0µg

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

Fish oil

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

~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.
Cholesterol	0mg	710mg	237%
Polyunsaturated fat	9.3g	31.867g	150%
Vitamin E	15.94mg		106%
Saturated fat	49.3g	29.892g	88%
Vitamin D		332IU	42%
Vitamin D		8.3µg	42%
Monounsaturated fat	37g	33.841g	8%
Vitamin K	8µg		7%
Calories	884kcal	902kcal	1%
Fats	100g	100g	0%
Iron	0.01mg	0mg	0%
Choline	0.3mg		0%
Omega-3 - EPA	0g	10.137g	N/A
Omega-3 - DHA	0g	10.656g	N/A
Omega-3 - DPA	0g	1.973g	N/A