Palm oil vs. Soybean oil — In-Depth Nutrition Comparison

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How are palm oil and soybean oil different?

Palm oil is higher in vitamin E; however, soybean oil is richer in vitamin K, polyunsaturated fat, and monounsaturated fat.
Daily need coverage for saturated fat for palm oil is 172% higher.
Palm oil contains 2 times more vitamin E than soybean oil. While palm oil contains 15.94mg of vitamin E, soybean oil contains only 8.1mg.
Soybean oil has less saturated fat.

Oil, palm and Oil, soybean, salad or cooking, (partially hydrogenated) are the varieties used in this article.

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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.

Palm oil

Soybean oil

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~equal in Selenium ~0µg

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.

Palm oil

Soybean oil

Contains more Vitamin EVitamin E	+96.8%
Contains more CholineCholine	+50%

Contains more Vitamin KVitamin K

+208.8%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	9.3g	37.6g	189%
Saturated fat	49.3g	14.9g	156%
Vitamin E	15.94mg	8.1mg	52%
Monounsaturated fat	37g	43g	15%
Vitamin K	8µg	24.7µg	14%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Iron	0.01mg	0mg	0%
Choline	0.3mg	0.2mg	0%