Palm oil vs. White bread — In-Depth Nutrition Comparison
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The main differences between palm oil and white bread
- Palm oil is richer in vitamin E, yet white bread is richer in iron, vitamin B1, selenium, vitamin B3, folate, vitamin B2, and calcium.
- Daily need coverage for saturated fat for palm oil is 243% higher.
- Palm oil contains 72 times more vitamin E than white bread. Palm oil contains 15.94mg of vitamin E, while white bread contains 0.22mg.
- White bread contains less saturated fat.
- Palm oil has a lower glycemic index than white bread.
Food types used in this article are Oil, palm and Bread, white, commercially prepared (includes soft bread crumbs).
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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +36000% |
| 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 | +7145.5% |
| Contains more Vitamin KVitamin K | +3900% |
| 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 FolateFolate | +∞% |
| Contains more CholineCholine | +4766.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 49.3g | 0.698g | 221% |
| Fats | 100g | 3.33g | 149% |
| Vitamin E | 15.94mg | 0.22mg | 105% |
| Monounsaturated fat | 37g | 0.599g | 91% |
| Polyunsaturated fat | 9.3g | 1.602g | 51% |
| Iron | 0.01mg | 3.61mg | 45% |
| Vitamin B1 | 0mg | 0.533mg | 44% |
| Selenium | 0µg | 22µg | 40% |
| Calories | 884kcal | 266kcal | 31% |
| Vitamin B3 | 0mg | 4.78mg | 30% |
| Folate | 0µg | 111µg | 28% |
| Manganese | 0.536mg | 23% | |
| Sodium | 0mg | 490mg | 21% |
| Vitamin B2 | 0mg | 0.243mg | 19% |
| Protein | 0g | 8.85g | 18% |
| Carbs | 0g | 49.42g | 16% |
| Starch | 37.17g | 15% | |
| Phosphorus | 0mg | 98mg | 14% |
| Calcium | 0mg | 144mg | 14% |
| Copper | 0mg | 0.101mg | 11% |
| Fiber | 0g | 2.7g | 11% |
| Vitamin B5 | 0mg | 0.536mg | 11% |
| Zinc | 0mg | 0.74mg | 7% |
| Vitamin B6 | 0mg | 0.087mg | 7% |
| Vitamin K | 8µg | 0.2µg | 7% |
| Magnesium | 0mg | 23mg | 5% |
| Potassium | 0mg | 126mg | 4% |
| Choline | 0.3mg | 14.6mg | 3% |
| Fructose | 2.43g | 3% | |
| Net carbs | 0g | 46.72g | N/A |
| Sugar | 0g | 5.67g | N/A |
| Trans fat | 0.027g | N/A | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more FatsFats | +2903% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
49.3 g
Monounsaturated fat:
Mono. Fat
37 g
Polyunsaturated fat:
Poly. Fat
9.3 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +6077% |
| Contains more Poly. FatPolyunsaturated fat | +480.5% |
| Contains less Sat. FatSaturated fat | -98.6% |
