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

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The main differences between Palm oil and Fish sauce

  • Palm oil is richer in Vitamin E , yet Fish sauce is richer in Magnesium, Vitamin B6, Vitamin B12, Selenium, Vitamin B3, Folate, and Iron.
  • Daily need coverage for Sodium from Fish sauce is 341% higher.
  • Fish sauce contains less Saturated Fat.

Food types used in this article are Oil, palm and Sauce, fish, ready-to-serve.

Infographic

Palm oil vs Fish sauce 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.
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +7700%
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 13% 30% 126% 3% 26% 1025% 6% 17% 31% 50%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +7700%
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.
:
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 1% 0% 0% 2% 3% 14% 44% 8% 92% 39% 60% 0%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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
Contains more Fats +999900%
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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more Fats +999900%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1849900%
Contains more Polyunsaturated fat +309900%
Contains less Saturated Fat -100%
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
38% 25% 38%
Saturated Fat: 0.003 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.003 g
Contains more Monounsaturated Fat +1849900%
Contains more Polyunsaturated fat +309900%
Contains less Saturated Fat -100%

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 Fish sauce
Lower in Sugar ok
Lower in Sodium 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 Fish sauce Opinion
Net carbs 0g 3.64g Fish sauce
Protein 0g 5.06g Fish sauce
Fats 100g 0.01g Palm oil
Carbs 0g 3.64g Fish sauce
Calories 884kcal 35kcal Palm oil
Sugar 0g 3.64g Palm oil
Calcium 0mg 43mg Fish sauce
Iron 0.01mg 0.78mg Fish sauce
Magnesium 0mg 175mg Fish sauce
Phosphorus 0mg 7mg Fish sauce
Potassium 0mg 288mg Fish sauce
Sodium 0mg 7851mg Palm oil
Zinc 0mg 0.2mg Fish sauce
Copper 0mg 0.05mg Fish sauce
Manganese 0.233mg Fish sauce
Selenium 0µg 9.1µg Fish sauce
Vitamin A 0IU 12IU Fish sauce
Vitamin A RAE 0µg 4µg Fish sauce
Vitamin E 15.94mg 0mg Palm oil
Vitamin C 0mg 0.5mg Fish sauce
Vitamin B1 0mg 0.012mg Fish sauce
Vitamin B2 0mg 0.057mg Fish sauce
Vitamin B3 0mg 2.313mg Fish sauce
Vitamin B5 0mg 0.118mg Fish sauce
Vitamin B6 0mg 0.396mg Fish sauce
Folate 0µg 51µg Fish sauce
Vitamin B12 0µg 0.48µg Fish sauce
Vitamin K 8µg 0µg Palm oil
Saturated Fat 49.3g 0.003g Fish sauce
Omega-3 - DHA 0g 0.002g Fish sauce
Omega-3 - EPA 0g 0.001g Fish sauce
Monounsaturated Fat 37g 0.002g Palm oil
Polyunsaturated fat 9.3g 0.003g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Fish sauce
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
22%
Fish sauce
Minerals Daily Need Coverage Score
0%
Palm oil
132%
Fish sauce

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 7851mg)
Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 49.297g)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $2)
Which food is richer in minerals?
Fish sauce
Fish sauce is relatively richer in minerals
Which food is richer in vitamins?
Fish sauce
Fish sauce 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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.