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Palm oil vs. Mortadella — In-Depth Nutrition Comparison

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A recap on differences between palm oil and mortadella

  • Palm oil has more vitamin E; however, mortadella is higher in vitamin B2, vitamin B12, selenium, zinc, iron, and vitamin B3.
  • Mortadella covers your daily vitamin B2 needs 11769% more than palm oil.
  • Mortadella contains 72 times less vitamin E than palm oil. Palm oil contains 15.94mg of vitamin E, while mortadella contains 0.22mg.
  • Mortadella has less saturated fat.
  • The glycemic index of mortadella is higher.

Food varieties used in this article are Oil, palm and Mortadella, beef, pork.

Infographic

Palm oil vs Mortadella 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 7.9% 5.4% 14% 53% 20% 57% 42% 163% 3.9% 123%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +13900%
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%
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% 4.4% 15% 30% 35308% 50% 26% 30% 185% 4% 2.3% 39%
Contains more Vitamin EVitamin E +7145.5%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +23966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~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
16% 25% 3% 52% 3%
Protein: 16.37 g
Fats: 25.39 g
Carbs: 3.05 g
Water: 52.3 g
Other: 2.89 g
Contains more FatsFats +293.9%
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
40% 47% 13%
Saturated fat: Sat. Fat 9.51 g
Monounsaturated fat: Mono. Fat 11.38 g
Polyunsaturated fat: Poly. Fat 3.12 g
Contains more Mono. FatMonounsaturated fat +225.1%
Contains more Poly. FatPolyunsaturated fat +198.1%
Contains less Sat. FatSaturated fat -80.7%

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 Mortadella
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Palm oil Mortadella DV% diff.
Vitamin B2 0mg 153mg 11769%
Saturated fat 49.3g 9.51g 181%
Fats 100g 25.39g 115%
Vitamin E 15.94mg 0.22mg 105%
Monounsaturated fat 37g 11.38g 64%
Vitamin B12 0µg 1.48µg 62%
Sodium 0mg 1246mg 54%
Polyunsaturated fat 9.3g 3.12g 41%
Selenium 0µg 22.6µg 41%
Protein 0g 16.37g 33%
Calories 884kcal 311kcal 29%
Zinc 0mg 2.1mg 19%
Cholesterol 0mg 56mg 19%
Iron 0.01mg 1.4mg 17%
Vitamin B3 0mg 2.673mg 17%
Phosphorus 0mg 97mg 14%
Choline 0.3mg 72.2mg 13%
Vitamin B1 0mg 0.119mg 10%
Vitamin B6 0mg 0.13mg 10%
Vitamin B5 0mg 0.44mg 9%
Copper 0mg 0.06mg 7%
Vitamin D 41IU 5%
Vitamin K 8µg 1.6µg 5%
Vitamin D 1µg 5%
Potassium 0mg 163mg 5%
Magnesium 0mg 11mg 3%
Calcium 0mg 18mg 2%
Manganese 0.03mg 1%
Folate 0µg 3µg 1%
Carbs 0g 3.05g 1%
Net carbs 0g 3.05g N/A
Tryptophan 0mg 0.152mg 0%
Threonine 0mg 0.633mg 0%
Isoleucine 0mg 0.708mg 0%
Leucine 0mg 1.213mg 0%
Lysine 0mg 1.262mg 0%
Methionine 0mg 0.394mg 0%
Phenylalanine 0mg 0.598mg 0%
Valine 0mg 0.735mg 0%
Histidine 0mg 0.52mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Mortadella
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
2746%
Mortadella
Minerals Daily Need Coverage Score
0%
Palm oil
49%
Mortadella

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 1246mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 28)
Which food is lower in Saturated fat?
Mortadella
Mortadella is lower in Saturated fat (difference - 39.79g)
Which food is cheaper?
Mortadella
Mortadella is cheaper (difference - $2)
Which food is richer in minerals?
Mortadella
Mortadella is relatively richer in minerals
Which food is richer in vitamins?
Mortadella
Mortadella is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Mortadella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174573/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.