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Palm oil vs. Spaghetti — In-Depth Nutrition Comparison

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What are the main differences between palm oil and spaghetti?

  • Palm oil is richer in vitamin E and vitamin K, yet spaghetti is richer in selenium, copper, phosphorus, fiber, and iron.
  • Palm oil's daily need coverage for saturated fat is 246% higher.
  • Spaghetti contains less saturated fat.
  • Palm oil has a lower glycemic index than spaghetti.

We used Oil, palm and Pasta, cooked, unenriched, without added salt types in this comparison.

Infographic

Palm oil vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4900%
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% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin EVitamin E +26466.7%
Contains more Vitamin KVitamin K +∞%
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 +2033.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more FatsFats +10652.7%
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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +28144.3%
Contains more Poly. FatPolyunsaturated fat +2752.8%
Contains less Sat. FatSaturated fat -99.6%

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

All nutrients comparison - raw data values

Nutrient Palm oil Spaghetti DV% diff.
Saturated fat 49.3g 0.176g 223%
Fats 100g 0.93g 152%
Vitamin E 15.94mg 0.06mg 106%
Monounsaturated fat 37g 0.131g 92%
Polyunsaturated fat 9.3g 0.326g 60%
Selenium 0µg 26.4µg 48%
Calories 884kcal 158kcal 36%
Manganese 0.322mg 14%
Protein 0g 5.8g 12%
Copper 0mg 0.1mg 11%
Starch 26.01g 11%
Carbs 0g 30.86g 10%
Phosphorus 0mg 58mg 8%
Vitamin K 8µg 0µg 7%
Fiber 0g 1.8g 7%
Iron 0.01mg 0.5mg 6%
Zinc 0mg 0.51mg 5%
Magnesium 0mg 18mg 4%
Vitamin B6 0mg 0.049mg 4%
Vitamin B3 0mg 0.4mg 3%
Folate 0µg 7µg 2%
Vitamin B2 0mg 0.02mg 2%
Vitamin B5 0mg 0.112mg 2%
Vitamin B1 0mg 0.02mg 2%
Choline 0.3mg 6.4mg 1%
Potassium 0mg 44mg 1%
Calcium 0mg 7mg 1%
Net carbs 0g 29.06g N/A
Sugar 0g 0.56g N/A
Sodium 0mg 1mg 0%
Tryptophan 0mg 0.083mg 0%
Threonine 0mg 0.206mg 0%
Isoleucine 0mg 0.228mg 0%
Leucine 0mg 0.44mg 0%
Lysine 0mg 0.133mg 0%
Methionine 0mg 0.065mg 0%
Phenylalanine 0mg 0.297mg 0%
Valine 0mg 0.262mg 0%
Histidine 0mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Which food is preferable for your diet?

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

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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
3%
Spaghetti
Minerals Daily Need Coverage Score
0%
Palm oil
30%
Spaghetti

Comparison summary

Which food is lower in Saturated fat?
Spaghetti
Spaghetti is lower in Saturated fat (difference - 49.124g)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.4)
Which food is richer in minerals?
Spaghetti
Spaghetti is relatively richer in minerals
Which food is richer in vitamins?
Spaghetti
Spaghetti is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 49)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.