Palm oil vs. Potato — In-Depth Nutrition Comparison
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What are the differences between palm oil and potatoes?
- Palm oil is higher in vitamin E, yet potatoes are higher in vitamin B6, vitamin C, potassium, copper, iron, fiber, phosphorus, and vitamin B1.
- Palm oil's daily need coverage for saturated fat is 246% more.
- Palm oil has 1594 times more vitamin E than potatoes. While palm oil has 15.94mg of vitamin E, potatoes have only 0.01mg.
- The amount of saturated fat in potatoes is lower.
- The glycemic index of palm oil is lower.
We used Oil, palm and Potatoes, flesh, and skin, raw types in this article.
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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +8000% |
| 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.
| Contains more Vitamin EVitamin E | +159300% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more Vitamin CVitamin C | +∞% |
| 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 FolateFolate | +∞% |
| Contains more CholineCholine | +3933.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 49.3g | 0.025g | 224% |
| Fats | 100g | 0.09g | 154% |
| Vitamin E | 15.94mg | 0.01mg | 106% |
| Monounsaturated fat | 37g | 0.002g | 92% |
| Polyunsaturated fat | 9.3g | 0.042g | 62% |
| Calories | 884kcal | 77kcal | 40% |
| Vitamin B6 | 0mg | 0.298mg | 23% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Potassium | 0mg | 425mg | 13% |
| Copper | 0mg | 0.11mg | 12% |
| Iron | 0.01mg | 0.81mg | 10% |
| Manganese | 0.2mg | 9% | |
| Phosphorus | 0mg | 57mg | 8% |
| Fiber | 0g | 2.1g | 8% |
| Vitamin B3 | 0mg | 1.061mg | 7% |
| Vitamin B1 | 0mg | 0.081mg | 7% |
| Starch | 15.29g | 6% | |
| Vitamin B5 | 0mg | 0.295mg | 6% |
| Carbs | 0g | 17.49g | 6% |
| Magnesium | 0mg | 23mg | 5% |
| Vitamin K | 8µg | 2µg | 5% |
| Protein | 0g | 2.05g | 4% |
| Folate | 0µg | 15µg | 4% |
| Zinc | 0mg | 0.3mg | 3% |
| Vitamin B2 | 0mg | 0.032mg | 2% |
| Choline | 0.3mg | 12.1mg | 2% |
| Selenium | 0µg | 0.4µg | 1% |
| Calcium | 0mg | 12mg | 1% |
| Net carbs | 0g | 15.39g | N/A |
| Sugar | 0g | 0.82g | N/A |
| Sodium | 0mg | 6mg | 0% |
| Tryptophan | 0mg | 0.021mg | 0% |
| Threonine | 0mg | 0.067mg | 0% |
| Isoleucine | 0mg | 0.066mg | 0% |
| Leucine | 0mg | 0.098mg | 0% |
| Lysine | 0mg | 0.107mg | 0% |
| Methionine | 0mg | 0.032mg | 0% |
| Phenylalanine | 0mg | 0.081mg | 0% |
| Valine | 0mg | 0.103mg | 0% |
| Histidine | 0mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +111011.1% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1849900% |
| Contains more Poly. FatPolyunsaturated fat | +22042.9% |
| Contains less Sat. FatSaturated fat | -99.9% |