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  6. Palm oil vs. Ranch dressing

Palm oil vs. Ranch dressing — In-Depth Nutrition Comparison

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The main differences between palm oil and ranch dressing

  • Palm oil is richer in vitamin E, yet ranch dressing is richer in vitamin K, phosphorus, vitamin B12, vitamin B2, selenium, and choline.
  • Daily need coverage for saturated fat for palm oil is 212% higher.
  • Palm oil contains 7 times more vitamin E than ranch dressing. Palm oil contains 15.94mg of vitamin E, while ranch dressing contains 2.22mg.
  • Ranch dressing contains less saturated fat.

Food types used in this article are Oil, palm and Salad dressing, ranch dressing, regular.

Infographic

Palm oil vs Ranch dressing 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 3.6% 8.4% 5.6% 11% 6.3% 4.6% 80% 118% 4.3% 19%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2900%
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% 5% 44% 1.5% 3.8% 20% 1% 16% 6.9% 21% 336% 3% 18%
Contains more Vitamin EVitamin E +618%
Contains more Vitamin AVitamin A +∞%
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 Vitamin KVitamin K +1578.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +10833.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Palm oil Ranch dressing DV% diff.
Saturated fat 49.3g 6.964g 192%
Polyunsaturated fat 9.3g 25.796g 110%
Vitamin K 8µg 134.3µg 105%
Vitamin E 15.94mg 2.22mg 91%
Fats 100g 44.54g 85%
Monounsaturated fat 37g 9.202g 69%
Sodium 0mg 901mg 39%
Phosphorus 0mg 186mg 27%
Calories 884kcal 430kcal 23%
Cholesterol 0mg 26mg 9%
Vitamin B12 0µg 0.17µg 7%
Vitamin B2 0mg 0.087mg 7%
Choline 0.3mg 32.8mg 6%
Selenium 0µg 3.5µg 6%
Vitamin B5 0mg 0.272mg 5%
Iron 0.01mg 0.3mg 4%
Protein 0g 1.32g 3%
Calcium 0mg 28mg 3%
Vitamin A 0µg 15µg 2%
Carbs 0g 5.9g 2%
Copper 0mg 0.019mg 2%
Vitamin B6 0mg 0.03mg 2%
Potassium 0mg 64mg 2%
Zinc 0mg 0.17mg 2%
Vitamin D 0.1µg 1%
Manganese 0.033mg 1%
Vitamin B1 0mg 0.015mg 1%
Fructose 0.68g 1%
Folate 0µg 4µg 1%
Magnesium 0mg 5mg 1%
Net carbs 0g 5.9g N/A
Vitamin D 3IU 0%
Sugar 0g 4.69g N/A
Starch 0.57g 0%
Vitamin B3 0mg 0.054mg 0%
Trans fat 0.182g N/A
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 3.276g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.139g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A
Omega-6 - Linoleic acid 22.153g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
45% 6% 46% 3%
Protein: 1.32 g
Fats: 44.54 g
Carbs: 5.9 g
Water: 45.68 g
Other: 2.56 g
Contains more FatsFats +124.5%
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
17% 22% 61%
Saturated fat: Sat. Fat 6.964 g
Monounsaturated fat: Mono. Fat 9.202 g
Polyunsaturated fat: Poly. Fat 25.796 g
Contains more Mono. FatMonounsaturated fat +302.1%
Contains less Sat. FatSaturated fat -85.9%
Contains more Poly. FatPolyunsaturated fat +177.4%

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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. Ranch dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173592/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.