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  6. Palm oil vs. Olive

Palm oil vs. Olive — In-Depth Nutrition Comparison

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How are Palm oil and Olive different?

  • Palm oil is richer in Vitamin E, Vitamin K, and Monounsaturated Fat, while Olive is higher in Iron, Copper, Fiber, and Calcium.
  • Palm oil covers your daily need of Saturated Fat 239% more than Olive.
  • Palm oil contains 10 times more Vitamin E than Olive. Palm oil contains 15.94mg of Vitamin E, while Olive contains 1.65mg.
  • Olive is lower in Saturated Fat.

Oil, palm and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Palm oil vs Olive 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%
Olive
Olive
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +32900%
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%
Olive
Olive
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 3% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin EVitamin E +866.1%
Contains more Vitamin KVitamin K +471.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +3333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~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
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more FatsFats +836.3%
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
Olive
Olive
1
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated Fat +369.1%
Contains more Poly. FatPolyunsaturated fat +920.9%
Contains less Sat. FatSaturated Fat -97.1%

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 Olive
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
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Palm oil Olive Opinion
Calories 884kcal 115kcal Palm oil
Protein 0g 0.84g Olive
Fats 100g 10.68g Palm oil
Vitamin C 0mg 0.9mg Olive
Net carbs 0g 3.06g Olive
Carbs 0g 6.26g Olive
Magnesium 0mg 4mg Olive
Calcium 0mg 88mg Olive
Potassium 0mg 8mg Olive
Iron 0.01mg 3.3mg Olive
Fiber 0g 3.2g Olive
Copper 0mg 0.251mg Olive
Zinc 0mg 0.22mg Olive
Phosphorus 0mg 3mg Olive
Sodium 0mg 735mg Palm oil
Vitamin A 0IU 403IU Olive
Vitamin A 0µg 20µg Olive
Vitamin E 15.94mg 1.65mg Palm oil
Manganese 0.02mg Olive
Selenium 0µg 0.9µg Olive
Vitamin B1 0mg 0.003mg Olive
Vitamin B3 0mg 0.037mg Olive
Vitamin B5 0mg 0.015mg Olive
Vitamin B6 0mg 0.009mg Olive
Vitamin K 8µg 1.4µg Palm oil
Choline 0.3mg 10.3mg Olive
Saturated Fat 49.3g 1.415g Olive
Monounsaturated Fat 37g 7.888g Palm oil
Polyunsaturated fat 9.3g 0.911g Palm oil
Threonine 0mg 0.026mg Olive
Isoleucine 0mg 0.031mg Olive
Leucine 0mg 0.05mg Olive
Lysine 0mg 0.032mg Olive
Methionine 0mg 0.012mg Olive
Phenylalanine 0mg 0.029mg Olive
Valine 0mg 0.038mg Olive
Histidine 0mg 0.023mg Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Olive
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
6%
Olive
Minerals Daily Need Coverage Score
0%
Palm oil
35%
Olive

Comparison summary

Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 735mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 47.885g)
Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food is richer in vitamins?
Olive
Olive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.