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Palm oil vs Sunflower oil - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on May 06, 2021
Education: Haigazian Medical University
Palm oil
vs
Sunflower oil

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.

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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin K +48.1%
Contains more Vitamin E +157.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
Contains more Vitamin K +48.1%
Contains more Vitamin E +157.7%

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

  1. https://pubmed.ncbi.nlm.nih.gov/17456850/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848304/
  3. https://pubmed.ncbi.nlm.nih.gov/25467217/
  4. https://pubmed.ncbi.nlm.nih.gov/22847642/
  5. https://www.fda.gov/food/chemicals/3-monochloropropane-12-diol-mcpd-esters-and-glycidyl-esters
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065441/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441046/
  8. https://academic.oup.com/jn/article/145/7/1549/4616780
  9. https://pubmed.ncbi.nlm.nih.gov/27007804/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: May 06, 2021

Infographic

Palm oil vs Sunflower oil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 1% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Iron +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Equal in Fats - 100

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +24.9%
Contains more Polyunsaturated fat +291.4%
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
14% 48% 38%
Saturated Fat: 13 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 36.4 g
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +24.9%
Contains more Polyunsaturated fat +291.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Palm oil Sunflower oil
Lower in Saturated Fat ok
Lower in price ok
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 Palm oil Sunflower oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Iron 0.01mg 0mg Palm oil
Vitamin E 15.94mg 41.08mg Sunflower oil
Vitamin K 8µg 5.4µg Palm oil
Saturated Fat 49.3g 13g Sunflower oil
Monounsaturated Fat 37g 46.2g Sunflower oil
Polyunsaturated fat 9.3g 36.4g Sunflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Sunflower oil
Low Fats diet Equal
Low Carbs diet Equal
Low Calories diet Equal
Low glycemic index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
28%
Palm oil
70%
Sunflower oil
Minerals Daily Need Coverage Score
0%
Palm oil
0%
Sunflower oil

Comparison summary

Which food is lower in Saturated Fat?
Sunflower oil
Sunflower oil is lower in Saturated Fat (difference - 36.3g)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
  2. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.