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

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Significant differences between palm oil and russian dressing

  • Palm oil has more vitamin E; however, russian dressing is richer in vitamin K, vitamin A, vitamin B5, vitamin B6, iron, vitamin C, and copper.
  • Palm oil covers your daily saturated fat needs 235% more than russian dressing.
  • Russian dressing has 5 times less vitamin E than palm oil. Palm oil has 15.94mg of vitamin E, while russian dressing has 3.32mg.
  • Russian dressing contains less saturated fat.

Specific food types used in this comparison are Oil, palm and Salad dressing, russian dressing.

Infographic

Palm oil vs Russian dressing 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.
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 7.1% 3.9% 15% 23% 19% 6% 8.6% 148% 8.2% 8.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5900%
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 20% 9.7% 66% 0% 7.3% 11% 11% 24% 22% 0% 134% 3.8% 2.5%
Contains more Vitamin EVitamin E +380.1%
Contains more Vitamin CVitamin C +∞%
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 KVitamin K +571.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +1433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Palm oil Russian dressing DV% diff.
Saturated fat 49.3g 2.39g 213%
Fats 100g 26.18g 114%
Vitamin E 15.94mg 3.32mg 84%
Monounsaturated fat 37g 5.928g 78%
Sodium 0mg 1133mg 49%
Vitamin K 8µg 53.7µg 38%
Polyunsaturated fat 9.3g 14.83g 37%
Calories 884kcal 355kcal 26%
Carbs 0g 31.9g 11%
Vitamin B5 0mg 0.4mg 8%
Vitamin C 0mg 6mg 7%
Vitamin B6 0mg 0.097mg 7%
Iron 0.01mg 0.6mg 7%
Copper 0mg 0.058mg 6%
Potassium 0mg 173mg 5%
Vitamin B3 0mg 0.594mg 4%
Vitamin B2 0mg 0.046mg 4%
Selenium 0µg 1.6µg 3%
Vitamin A 0µg 29µg 3%
Manganese 0.063mg 3%
Phosphorus 0mg 20mg 3%
Fiber 0g 0.7g 3%
Magnesium 0mg 10mg 2%
Zinc 0mg 0.22mg 2%
Vitamin B1 0mg 0.029mg 2%
Protein 0g 0.69g 1%
Calcium 0mg 13mg 1%
Folate 0µg 5µg 1%
Choline 0.3mg 4.6mg 1%
Net carbs 0g 31.2g N/A
Sugar 0g 17.68g N/A
Trans fat 0.17g 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
26% 32% 39% 3%
Protein: 0.69 g
Fats: 26.18 g
Carbs: 31.9 g
Water: 38.53 g
Other: 2.7 g
Contains more FatsFats +282%
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
10% 26% 64%
Saturated fat: Sat. Fat 2.39 g
Monounsaturated fat: Mono. Fat 5.928 g
Polyunsaturated fat: Poly. Fat 14.83 g
Contains more Mono. FatMonounsaturated fat +524.2%
Contains less Sat. FatSaturated fat -95.2%
Contains more Poly. FatPolyunsaturated fat +59.5%

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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. Russian dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171005/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.