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Palm oil vs Vegetable oil - In-Depth Nutrition Comparison

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Palm oil vs Vegetable oil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +1200%
Contains more Zinc +∞%
Contains more Iron +1200%
Contains more Zinc +∞%

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 +162.5%
Equal in Vitamin E - 14.78
Contains more Vitamin K +162.5%
Equal in Vitamin E - 14.78

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Palm oil
23
Vegetable oil
Mineral Summary Score
0
Palm oil
0
Vegetable oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
0%
Palm oil
0%
Vegetable oil
Carbohydrates
0%
Palm oil
0%
Vegetable oil
Fats
462%
Palm oil
462%
Vegetable oil

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Palm oil Vegetable oil
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Saturated Fat?
Vegetable oil
Vegetable oil is lower in Saturated Fat (difference - 34.933g)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $0.7)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Palm oil Vegetable oil Opinion
Calories 884 884
Protein 0 0
Fats 100 100
Vitamin C 0 0
Carbs 0 0
Cholesterol 0 0
Vitamin D 0 Vegetable oil
Iron 0.01 0.13 Vegetable oil
Calcium 0 0
Potassium 0 0
Magnesium 0 0
Sugars 0 0
Fiber 0 0
Copper 0 0
Zinc 0 0.02 Vegetable oil
Starch
Phosphorus 0 0
Sodium 0 0
Vitamin A 0 0
Vitamin E 15.94 14.78 Palm oil
Vitamin D 0 Vegetable oil
Vitamin B1 0 0
Vitamin B2 0 0
Vitamin B3 0 0
Vitamin B5 0 0
Vitamin B6 0 0
Vitamin B12 0 0
Vitamin K 8 21 Vegetable oil
Folate, total 0 0
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 49.3 14.367 Vegetable oil
Monounsaturated Fat 37 48.033 Vegetable oil
Polyunsaturated fat 9.3 33.033 Vegetable oil
Tryptophan 0 Palm oil
Threonine 0 Palm oil
Isoleucine 0 Palm oil
Leucine 0 Palm oil
Lysine 0 Palm oil
Methionine 0 Palm oil
Phenylalanine 0 Palm oil
Valine 0 Palm oil
Histidine 0 Palm oil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.