Palm oil vs. Grape seed oil — In-Depth Nutrition Comparison

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Important differences between palm oil and grape seed oil

Palm oil has more monounsaturated fat; however, grape seed oil has more vitamin E and polyunsaturated fat.
Palm oil's daily need coverage for saturated fat is 199% more.
Palm oil has 2 times more monounsaturated fat than grape seed oil. Palm oil has 37g of monounsaturated fat, while grape seed oil has 16.1g.
Grape seed oil is lower in saturated fat.

The food varieties used in the comparison are Oil, palm and Oil, grapeseed.

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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

Grape seed oil

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~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

Grape seed oil

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

Contains more Vitamin EVitamin E

+80.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~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.
Polyunsaturated fat	9.3g	69.9g	404%
Saturated fat	49.3g	9.6g	180%
Vitamin E	15.94mg	28.8mg	86%
Monounsaturated fat	37g	16.1g	52%
Vitamin K	8µg		7%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Iron	0.01mg	0mg	0%
Choline	0.3mg		0%