Palm oil vs. Mixed nuts — In-Depth Nutrition Comparison
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Important differences between Palm oil and Mixed nuts
- Palm oil has more Vitamin E , however, Mixed nuts has more Copper, Phosphorus, Selenium, Magnesium, Vitamin B3, Iron, Zinc, and Fiber.
- Palm oil's daily need coverage for Saturated Fat is 203% more.
- Palm oil has 2 times more Vitamin E than Mixed nuts. Palm oil has 15.94mg of Vitamin E , while Mixed nuts have 7.82mg.
- Mixed nuts are lower in Saturated Fat.
The food varieties used in the comparison are Oil, palm and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
Infographic
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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.
Contains
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Sodium
-100%
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Calcium
+∞%
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Iron
+26000%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Selenium
+∞%
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less
Sodium
-100%
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Calcium
+∞%
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Iron
+26000%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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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.
:
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Vitamin E
+103.8%
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Vitamin K
+40.4%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin E
+103.8%
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Vitamin K
+40.4%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+85.4%
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
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Fats
+85.4%
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+29.9%
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Saturated Fat
-82.3%
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Polyunsaturated fat
+57.1%
Saturated Fat:
49.3 g
Monounsaturated Fat:
37 g
Polyunsaturated fat:
9.3 g
Saturated Fat:
8.711 g
Monounsaturated Fat:
28.488 g
Polyunsaturated fat:
14.612 g
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Monounsaturated Fat
+29.9%
Contains
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Saturated Fat
-82.3%
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Polyunsaturated fat
+57.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 14.05g |
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| Protein | 0g | 20.04g |
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| Fats | 100g | 53.95g |
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| Carbs | 0g | 21.05g |
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| Calories | 884kcal | 607kcal |
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| Starch | 4.2g |
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| Sugar | 0g | 4.15g |
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| Fiber | 0g | 7g |
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| Calcium | 0mg | 117mg |
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| Iron | 0.01mg | 2.61mg |
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| Magnesium | 0mg | 229mg |
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| Phosphorus | 0mg | 456mg |
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| Potassium | 0mg | 632mg |
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| Sodium | 0mg | 5mg |
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| Zinc | 0mg | 3.36mg |
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| Copper | 0mg | 0.907mg |
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| Manganese | 2.04mg |
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| Selenium | 0µg | 33.9µg |
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| Vitamin A | 0IU | 3IU |
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| Vitamin E | 15.94mg | 7.82mg |
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| Vitamin C | 0mg | 0.5mg |
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| Vitamin B1 | 0mg | 0.189mg |
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| Vitamin B2 | 0mg | 0.196mg |
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| Vitamin B3 | 0mg | 7.709mg |
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| Vitamin B5 | 0mg | 1.14mg |
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| Vitamin B6 | 0mg | 0.352mg |
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| Folate | 0µg | 83µg |
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| Vitamin K | 8µg | 5.7µg |
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| Tryptophan | 0mg | 0.22mg |
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| Threonine | 0mg | 0.703mg |
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| Isoleucine | 0mg | 0.826mg |
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| Leucine | 0mg | 1.656mg |
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| Lysine | 0mg | 0.782mg |
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| Methionine | 0mg | 0.283mg |
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| Phenylalanine | 0mg | 1.182mg |
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| Valine | 0mg | 1.001mg |
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| Histidine | 0mg | 0.572mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 49.3g | 8.711g |
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| Omega-3 - EPA | 0g | 0.005g |
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| Monounsaturated Fat | 37g | 28.488g |
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| Polyunsaturated fat | 9.3g | 14.612g |
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| Omega-6 - Eicosadienoic acid | 0.013g |
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| Omega-6 - Linoleic acid | 14.455g |
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| Omega-3 - ALA | 0.082g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
52%
Minerals Daily Need Coverage Score
0%
139%
Comparison summary
Which food is lower in Sugar?
Palm oil is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Palm oil is lower in glycemic index (difference - 24)
Which food is cheaper?
Palm oil is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Mixed nuts is lower in Saturated Fat (difference - 40.589g)
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)