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Palm oil vs. Skipjack tuna — In-Depth Nutrition Comparison

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A recap on differences between palm oil and skipjack tuna

  • Palm oil has less vitamin B3, vitamin B12, selenium, vitamin B6, phosphorus, iron, potassium, and copper.
  • Palm oil covers your daily saturated fat needs 244% more than skipjack tuna.
  • Skipjack tuna has less saturated fat.

Food varieties used in this article are Oil, palm and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Palm oil vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +15900%
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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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 B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more FatsFats +7651.9%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +15126.3%
Contains more Poly. FatPolyunsaturated fat +2207.7%
Contains less Sat. FatSaturated fat -99.1%

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

All nutrients comparison - raw data values

Nutrient Palm oil Skipjack tuna DV% diff.
Saturated fat 49.3g 0.42g 222%
Fats 100g 1.29g 152%
Vitamin B3 0mg 18.756mg 117%
Vitamin E 15.94mg 106%
Monounsaturated fat 37g 0.243g 92%
Vitamin B12 0µg 2.19µg 91%
Selenium 0µg 46.8µg 85%
Vitamin B6 0mg 0.981mg 75%
Polyunsaturated fat 9.3g 0.403g 59%
Protein 0g 28.21g 56%
Phosphorus 0mg 285mg 41%
Calories 884kcal 132kcal 38%
Cholesterol 0mg 60mg 20%
Iron 0.01mg 1.6mg 20%
Potassium 0mg 522mg 15%
Copper 0mg 0.11mg 12%
Vitamin B5 0mg 0.485mg 10%
Magnesium 0mg 44mg 10%
Zinc 0mg 1.05mg 10%
Vitamin B2 0mg 0.122mg 9%
Vitamin K 8µg 7%
Calcium 0mg 37mg 4%
Vitamin B1 0mg 0.038mg 3%
Folate 0µg 10µg 3%
Vitamin A 0µg 18µg 2%
Sodium 0mg 47mg 2%
Manganese 0.019mg 1%
Vitamin C 0mg 1mg 1%
Choline 0.3mg 0%
Tryptophan 0mg 0.316mg 0%
Threonine 0mg 1.237mg 0%
Isoleucine 0mg 1.3mg 0%
Leucine 0mg 2.293mg 0%
Lysine 0mg 2.59mg 0%
Methionine 0mg 0.835mg 0%
Phenylalanine 0mg 1.101mg 0%
Valine 0mg 1.453mg 0%
Histidine 0mg 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Skipjack tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
72%
Skipjack tuna
Minerals Daily Need Coverage Score
0%
Palm oil
60%
Skipjack tuna

Comparison summary

Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Skipjack tuna
Skipjack tuna is lower in Saturated fat (difference - 48.88g)
Which food is richer in minerals?
Skipjack tuna
Skipjack tuna is relatively richer in minerals
Which food is richer in vitamins?
Skipjack tuna
Skipjack tuna is relatively richer in vitamins
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 47mg)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.