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Palm oil vs. Green Goddess Dressing — In-Depth Nutrition Comparison

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Important differences between palm oil and green Goddess Dressing

  • Palm oil has more vitamin E; however, green Goddess Dressing has more vitamin K and vitamin B12.
  • Palm oil's daily need coverage for saturated fat is 217% more.
  • Palm oil has 3 times more vitamin E than green Goddess Dressing. Palm oil has 15.94mg of vitamin E, while green Goddess Dressing has 4.6mg.
  • Green Goddess Dressing is lower in saturated fat.

The food varieties used in the comparison are Oil, palm and Salad dressing, green goddess, regular.

Infographic

Palm oil vs Green Goddess Dressing 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 10% 5.1% 13% 3.3% 6.8% 13% 113% 0% 8.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3400%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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%
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 0.67% 3.3% 92% 0% 5% 12% 2.6% 0% 2.3% 33% 242% 3% 2%
Contains more Vitamin EVitamin E +246.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1108.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
2% 43% 7% 45% 2%
Protein: 1.9 g
Fats: 43.33 g
Carbs: 7.36 g
Water: 45.03 g
Other: 2.38 g
Contains more FatsFats +130.8%
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
16% 24% 60%
Saturated fat: Sat. Fat 5.978 g
Monounsaturated fat: Mono. Fat 9.423 g
Polyunsaturated fat: Poly. Fat 23.165 g
Contains more Mono. FatMonounsaturated fat +292.7%
Contains less Sat. FatSaturated fat -87.9%
Contains more Poly. FatPolyunsaturated fat +149.1%

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 Green Goddess Dressing
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Palm oil Green Goddess Dressing DV% diff.
Saturated fat 49.3g 5.978g 197%
Polyunsaturated fat 9.3g 23.165g 92%
Fats 100g 43.33g 87%
Vitamin E 15.94mg 4.6mg 76%
Vitamin K 8µg 96.7µg 74%
Monounsaturated fat 37g 9.423g 69%
Sodium 0mg 867mg 38%
Calories 884kcal 427kcal 23%
Cholesterol 0mg 40mg 13%
Vitamin B12 0µg 0.26µg 11%
Phosphorus 0mg 31mg 4%
Protein 0g 1.9g 4%
Iron 0.01mg 0.35mg 4%
Vitamin B2 0mg 0.05mg 4%
Calcium 0mg 34mg 3%
Selenium 0µg 1.6µg 3%
Zinc 0mg 0.25mg 2%
Magnesium 0mg 7mg 2%
Potassium 0mg 58mg 2%
Vitamin B1 0mg 0.02mg 2%
Carbs 0g 7.36g 2%
Vitamin A 0µg 10µg 1%
Copper 0mg 0.01mg 1%
Vitamin B3 0mg 0.14mg 1%
Vitamin B6 0mg 0.01mg 1%
Folate 0µg 4µg 1%
Choline 0.3mg 3.6mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 7.26g N/A
Sugar 0g 6.67g N/A
Fiber 0g 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Green Goddess Dressing
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
31%
Green Goddess Dressing
Minerals Daily Need Coverage Score
0%
Palm oil
18%
Green Goddess Dressing

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 40mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 6.67g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 867mg)
Which food is lower in Saturated fat?
Green Goddess Dressing
Green Goddess Dressing is lower in Saturated fat (difference - 43.322g)
Which food is lower in glycemic index?
Green Goddess Dressing
Green Goddess Dressing is lower in glycemic index (difference - 0)
Which food is cheaper?
Green Goddess Dressing
Green Goddess Dressing is cheaper (difference - $2)
Which food is richer in minerals?
Green Goddess Dressing
Green Goddess Dressing is relatively richer in minerals
Which food is richer in vitamins?
Green Goddess Dressing
Green Goddess Dressing is relatively richer in vitamins

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. Green Goddess Dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169057/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.