Palm oil vs. Vegetable — In-Depth Nutrition Comparison
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How are palm oil and vegetable different?
- Palm oil is higher in vitamin E; however, vegetable is richer in vitamin A, fiber, vitamin K, iron, vitamin B2, copper, phosphorus, and vitamin B1.
- Daily need coverage for saturated fat for palm oil is 246% higher.
- Palm oil contains 42 times more vitamin E than vegetable. While palm oil contains 15.94mg of vitamin E, vegetable contains only 0.38mg.
- Vegetable has less saturated fat.
- Palm oil has a lower glycemic index (0) than vegetable (66).
Oil, palm and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.
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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 | +8100% |
| 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 | +4094.7% |
| Contains more Vitamin CVitamin C | +∞% |
| 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 KVitamin K | +193.8% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +7933.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 49.3g | 0.031g | 224% |
| Fats | 100g | 0.15g | 154% |
| Vitamin E | 15.94mg | 0.38mg | 104% |
| Monounsaturated fat | 37g | 0.01g | 92% |
| Polyunsaturated fat | 9.3g | 0.072g | 62% |
| Calories | 884kcal | 65kcal | 41% |
| Vitamin A | 0µg | 214µg | 24% |
| Fiber | 0g | 4.4g | 18% |
| Manganese | 0.379mg | 16% | |
| Vitamin K | 8µg | 23.5µg | 13% |
| Iron | 0.01mg | 0.82mg | 10% |
| Vitamin B2 | 0mg | 0.12mg | 9% |
| Copper | 0mg | 0.083mg | 9% |
| Phosphorus | 0mg | 51mg | 7% |
| Vitamin B6 | 0mg | 0.074mg | 6% |
| Protein | 0g | 2.86g | 6% |
| Vitamin B1 | 0mg | 0.071mg | 6% |
| Potassium | 0mg | 169mg | 5% |
| Vitamin B3 | 0mg | 0.851mg | 5% |
| Magnesium | 0mg | 22mg | 5% |
| Folate | 0µg | 19µg | 5% |
| Carbs | 0g | 13.09g | 4% |
| Choline | 0.3mg | 24.1mg | 4% |
| Vitamin C | 0mg | 3.2mg | 4% |
| Zinc | 0mg | 0.49mg | 4% |
| Vitamin B5 | 0mg | 0.151mg | 3% |
| Calcium | 0mg | 25mg | 3% |
| Sodium | 0mg | 35mg | 2% |
| Selenium | 0µg | 0.3µg | 1% |
| Net carbs | 0g | 8.69g | N/A |
| Sugar | 0g | 3.12g | N/A |
| Tryptophan | 0mg | 0.029mg | 0% |
| Threonine | 0mg | 0.115mg | 0% |
| Isoleucine | 0mg | 0.139mg | 0% |
| Leucine | 0mg | 0.19mg | 0% |
| Lysine | 0mg | 0.17mg | 0% |
| Methionine | 0mg | 0.034mg | 0% |
| Phenylalanine | 0mg | 0.12mg | 0% |
| Valine | 0mg | 0.149mg | 0% |
| Histidine | 0mg | 0.073mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +66566.7% |
| 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 | +369900% |
| Contains more Poly. FatPolyunsaturated fat | +12816.7% |
| Contains less Sat. FatSaturated fat | -99.9% |
