Palm oil vs Sunflower oil - Health impact and Nutrition Comparison
Summary
Palm oil and sunflower oil don’t contain water, carbs, proteins, and minerals. They are made of fats. Palm oil has higher saturated fats and vitamin K. In contrast, sunflower oil is higher in unsaturated fats and vitamin E. Sunflower oil is safer for overall health but more expensive.
Table of contents
Introduction
Palm oil is the most versatile and highly used type of oil in the world. It is processed in the food industry, beauty, cosmetic products, and industrial usages like soap and car lubricants. Among its positive aspects, palm oil is cheap, highly available, and stable after usage and exposure to heat compared to other frying oils like sunflower. They are used to make soaps more foamy and soft; in addition to that, they are also used to produce medications.
However, with all its positive aspects, the palm oil industry is negatively affecting the environment. It is one of the most common reasons for deforestation around the world. As long as the demand for palm oil is increasing, deforestation caused by its industry will increase.
Sunflower oil comes from extracting the oil from sunflower seeds. They are a conventional oil used in cooking, and they have high versatility. sunflower oil more expensive than palm oil. It burns faster than palm oil, decreasing its frying and heating capacity in cooking. However, it is considered one of the cheap oils available in the market. It isversatile in the culinary world. In addition to that, it is used in biofuels and cosmetics.
In this article, we will compare the differences between palm oil and sunflower oil, focusing on their nutritional data, usage in diets, and health impacts.
Nutritional data
Palm oil and sunflower oil does not contain any:
- Water
- Protein
- Carbs
- minerals
The glycemic index of both palm oil and sunflower oil is 0.
They are made of fats and some lipid-soluble vitamins.
Calories
They have equal amounts of calories, which is 884 calories per 100g.
Fats
Palm oil and sunflower oil are mostly made of fats. 100g of each is composed of 3 types of fats, saturated, monounsaturated, and polyunsaturated fats.
Saturated fats
Palm oil is higher in saturated fats, nearly 50% of its weight. The primary type of fat found in palm oil is palmitic acid which is saturated fat.
Monounsaturated fats
Sunflower oil is higher in monounsaturated fats, nearly 42% of its weight. The primary type of fat found in sunflower oil is linoleic acid which is monounsaturated fat.
Polyunsaturated fats
Similar to monounsaturated fats, sunflower oil has higher polyunsaturated fats constituting nearly 36% of its weight.
Vitamins
Only two vitamins are available in both oils. Vitamin E is higher in sunflower oil and vitamin K, which is higher in palm oil.
Vitamin Comparison
The texture of both can be concluded when comparing their fat profiles. Palm oil is semi-solid at room temperature because it is higher in saturated fats. On the other hand, sunflower oil is liquid at room temperature because they are higher in unsaturated fats.
Diets and weight-loss
Palm oil and sunflower oil are high in calories; they are usually used in deep frying. While being on a weight-loss diet or healthy lifestyle, it is always recommended to avoid frying foods. Other types of oils are usually used for cooking in weight loss.
Keto
Palm oil and sunflower oil having 0 amounts of carbs can be used to prepare keto-friendly meals.
Vegan
Both palm oil and sunflower oil are suitable to be consumed by vegans. However, vegans usually prefer to avoid palm oil due to its adverse effects on the environment.
Health impacts
Palm oil
Diabetes
Research has shown that palm oil consumption is associated with impaired blood glucose levels, leading to an increased incidence of type 2 diabetes. (1)
Oxidative stress
Consumption of palm oil is associated with increased oxidative stress levels in mitochondria. This, in turn, would result in a condition called lipotoxicity. (2)
Cardiovascular health
In individuals with normal blood lipid levels, triglyceride, cholesterol, LDL, and HDL level, no association is present with cardiovascular diseases.
However, excessive amounts of unmonitored consumption of palm oil can lead to an increased LDL level in the blood, which in turn is associated with increased cardiovascular disease. (3)
Inflammation
Palm oil is associated with increased overall inflammation in the body. This, in turn, eases the risks of chronic diseases. (4)
Cancer
During palm oil production, 2 compounds are formed, MCPD and glycidyl esters, which are associated with the development of cancer. (5)
Nervous system
Palm oil contains tocotrienols which are characterized by their protective roles against neurodegeneration. (6)
Sunflower oil
Diabetes and inflammation
There is an increased risk of developing type 2 diabetes and inflammation with the consumption of sunflower oil. (7)
Serum lipid profile and cardiovascular health
Compared to palm oil, the serum lipid profile improved, having lower triglycerides and LDL. This, in turn, leads to decreased risks of cardiovascular health diseases compared to the risks that palm oil contributes.
Sunflower oil contains oleic acids associated with relatively lower risks of developing cardiovascular diseases than the saturated fatty acids present in palm oil. (8)(9)
Allergies
Some people who are allergic to the Asteraceae plant family, like daisies, might be allergic to sunflower oil. (10)
Cancer
Sunflower oil contains acylglycerols which have protective characteristics against the development of colon cancer. (11)
Environmental impact
It is important to note that the palm oil industry has negative impacts on the environment. Deforestation rates are increased every year due to the palm oil industry. Large landmasses of tropical forests are getting destroyed every year due to the global demand for palm oil. Deforestation is negatively impacting the wildlife in these tropical areas. It is vital to take into consideration this negative environmental aspect of the palm oil industry.
References
- https://pubmed.ncbi.nlm.nih.gov/17456850/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848304/
- https://pubmed.ncbi.nlm.nih.gov/25467217/
- https://pubmed.ncbi.nlm.nih.gov/22847642/
- https://www.fda.gov/food/chemicals/3-monochloropropane-12-diol-mcpd-esters-and-glycidyl-esters
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065441/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441046/
- https://academic.oup.com/jn/article/145/7/1549/4616780
- https://pubmed.ncbi.nlm.nih.gov/27007804/
Infographic
Mineral Comparison
Macronutrient Comparison
Fat Type Comparison
Comparison summary table
|
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Fats | 100g | 100g | |
| Calories | 884kcal | 884kcal | |
| Iron | 0.01mg | 0mg |
|
| Vitamin E | 15.94mg | 41.08mg |
|
| Vitamin K | 8µg | 5.4µg |
|
| Saturated Fat | 49.3g | 13g |
|
| Monounsaturated Fat | 37g | 46.2g |
|
| Polyunsaturated fat | 9.3g | 36.4g |
|
Which food is preferable for your diet?
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|
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| Low Fats diet | Equal | |
| Low Carbs diet | Equal | |
| Low Calories diet | Equal | |
| Low glycemic index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary