Palm oil vs. Spread — In-Depth Nutrition Comparison
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How are palm oil and spread different?
- Palm oil is richer in vitamin E, while spread is higher in vitamin B12, selenium, copper, vitamin B1, choline, and vitamin B3.
- Palm oil covers your daily need for saturated fat, 217% more than spread.
- Palm oil contains 9 times more vitamin E than spread. Palm oil contains 15.94mg of vitamin E, while spread contains 1.74mg.
- Spread is lower in saturated fat.
Oil, palm and Sandwich spread, pork, beef types were used in this article.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +7800% |
| 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.
| Contains more Vitamin EVitamin E | +816.1% |
| Contains more Vitamin KVitamin K | +400% |
| 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 | +∞% |
| Contains more CholineCholine | +20666.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 49.3g | 5.977g | 197% |
| Fats | 100g | 17.34g | 127% |
| Vitamin E | 15.94mg | 1.74mg | 95% |
| Monounsaturated fat | 37g | 7.584g | 74% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Polyunsaturated fat | 9.3g | 2.565g | 45% |
| Sodium | 0mg | 1013mg | 44% |
| Calories | 884kcal | 235kcal | 32% |
| Selenium | 0µg | 9.7µg | 18% |
| Protein | 0g | 7.66g | 15% |
| Copper | 0mg | 0.13mg | 14% |
| Vitamin B1 | 0mg | 0.172mg | 14% |
| Cholesterol | 0mg | 38mg | 13% |
| Choline | 0.3mg | 62.3mg | 11% |
| Vitamin B3 | 0mg | 1.73mg | 11% |
| Iron | 0.01mg | 0.79mg | 10% |
| Vitamin B2 | 0mg | 0.134mg | 10% |
| Vitamin B5 | 0mg | 0.43mg | 9% |
| Vitamin B6 | 0mg | 0.12mg | 9% |
| Zinc | 0mg | 1.02mg | 9% |
| Phosphorus | 0mg | 59mg | 8% |
| Vitamin K | 8µg | 1.6µg | 5% |
| Carbs | 0g | 11.94g | 4% |
| Vitamin A | 0µg | 26µg | 3% |
| Potassium | 0mg | 110mg | 3% |
| Vitamin D | 0.6µg | 3% | |
| Vitamin D | 22IU | 3% | |
| Magnesium | 0mg | 8mg | 2% |
| Fiber | 0g | 0.2g | 1% |
| Folate | 0µg | 2µg | 1% |
| Calcium | 0mg | 12mg | 1% |
| Manganese | 0.026mg | 1% | |
| Net carbs | 0g | 11.74g | N/A |
| Tryptophan | 0mg | 0.082mg | 0% |
| Threonine | 0mg | 0.334mg | 0% |
| Isoleucine | 0mg | 0.334mg | 0% |
| Leucine | 0mg | 0.6mg | 0% |
| Lysine | 0mg | 0.663mg | 0% |
| Methionine | 0mg | 0.196mg | 0% |
| Phenylalanine | 0mg | 0.301mg | 0% |
| Valine | 0mg | 0.356mg | 0% |
| Histidine | 0mg | 0.279mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +476.7% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +387.9% |
| Contains more Poly. FatPolyunsaturated fat | +262.6% |
| Contains less Sat. FatSaturated fat | -87.9% |