Palm oil vs. Sugar — In-Depth Nutrition Comparison
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Significant differences between palm oil and sugar
- The amount of vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat in palm oil is higher than in sugar.
- Palm oil covers your daily saturated Fat needs 247% more than sugar.
- Sugar contains less saturated Fat.
- Sugar has a higher glycemic index. The glycemic index of sugar is 65, while the glycemic index of palm oil is 0.
Specific food types used in this comparison are Oil, palm and Sugars, granulated.
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 CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +400% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| 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 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
~equal in
Protein
~0g
~equal in
Other
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 884kcal | 387kcal |
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| Fats | 100g | 0g |
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| Net carbs | 0g | 99.98g |
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| Carbs | 0g | 99.98g |
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| Calcium | 0mg | 1mg |
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| Potassium | 0mg | 2mg |
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| Iron | 0.01mg | 0.05mg |
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| Sugar | 0g | 99.8g |
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| Copper | 0mg | 0.007mg |
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| Zinc | 0mg | 0.01mg |
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| Sodium | 0mg | 1mg |
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| Vitamin E | 15.94mg | 0mg |
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| Manganese | 0.004mg |
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| Selenium | 0µg | 0.6µg |
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| Vitamin B2 | 0mg | 0.019mg |
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| Vitamin K | 8µg | 0µg |
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| Choline | 0.3mg | 0mg |
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| Saturated Fat | 49.3g | 0g |
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| Monounsaturated fat | 37g | 0g |
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| Polyunsaturated fat | 9.3g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
0%
Minerals Daily Need Coverage Score
0%
1%
Comparison summary
Which food is lower in Saturated Fat?
Sugar is lower in Saturated Fat (difference - 49.3g)
Which food is cheaper?
Sugar is cheaper (difference - $1.9)
Which food is richer in minerals?
Sugar is relatively richer in minerals
Which food is lower in Sugar?
Palm oil is lower in Sugar (difference - 99.8g)
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Palm oil is lower in glycemic index (difference - 65)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.