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  6. Palm oil vs. Honey

Palm oil vs. Honey — In-Depth Nutrition Comparison

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Differences between Palm oil and Honey

  • Palm oil has more Vitamin E, Vitamin K, Monounsaturated Fat, and Polyunsaturated fat, while Honey has more Iron.
  • Palm oil's daily need coverage for Saturated Fat is 247% higher.
  • The amount of Saturated Fat in Honey is lower.

The food types used in this comparison are Oil, palm and Honey.

Infographic

Palm oil vs Honey 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%
Honey
Honey
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4100%
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%
Honey
Honey
7
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 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +633.3%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Honey
Honey
4
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more FatsFats +∞%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

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 Honey
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Palm oil Honey Opinion
Calories 884kcal 304kcal Palm oil
Protein 0g 0.3g Honey
Fats 100g 0g Palm oil
Vitamin C 0mg 0.5mg Honey
Net carbs 0g 82.2g Honey
Carbs 0g 82.4g Honey
Magnesium 0mg 2mg Honey
Calcium 0mg 6mg Honey
Potassium 0mg 52mg Honey
Iron 0.01mg 0.42mg Honey
Sugar 0g 82.12g Palm oil
Fiber 0g 0.2g Honey
Copper 0mg 0.036mg Honey
Zinc 0mg 0.22mg Honey
Phosphorus 0mg 4mg Honey
Sodium 0mg 4mg Palm oil
Vitamin E 15.94mg 0mg Palm oil
Manganese 0.08mg Honey
Selenium 0µg 0.8µg Honey
Vitamin B2 0mg 0.038mg Honey
Vitamin B3 0mg 0.121mg Honey
Vitamin B5 0mg 0.068mg Honey
Vitamin B6 0mg 0.024mg Honey
Vitamin K 8µg 0µg Palm oil
Folate 0µg 2µg Honey
Choline 0.3mg 2.2mg Honey
Saturated Fat 49.3g 0g Honey
Monounsaturated Fat 37g 0g Palm oil
Polyunsaturated fat 9.3g 0g Palm oil
Tryptophan 0mg 0.004mg Honey
Threonine 0mg 0.004mg Honey
Isoleucine 0mg 0.008mg Honey
Leucine 0mg 0.01mg Honey
Lysine 0mg 0.008mg Honey
Methionine 0mg 0.001mg Honey
Phenylalanine 0mg 0.011mg Honey
Valine 0mg 0.009mg Honey
Histidine 0mg 0.001mg Honey
Fructose 40.94g Honey

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Honey
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
2%
Honey
Minerals Daily Need Coverage Score
0%
Palm oil
6%
Honey

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 82.12g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 61)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Honey
Honey is lower in Saturated Fat (difference - 49.3g)
Which food is richer in minerals?
Honey
Honey is relatively richer in minerals
Which food is richer in vitamins?
Honey
Honey is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/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.