Peanut oil vs. Palm kernel oil — In-Depth Nutrition Comparison

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A recap on the differences between peanut oil and palm kernel oil

Peanut oil has more vitamin E, polyunsaturated fat, and monounsaturated fat; however, palm kernel oil is higher in vitamin K.
Palm kernel oil covers your daily saturated fat needs 323% more than peanut oil.
Palm kernel oil contains 20 times less polyunsaturated fat than peanut oil. Peanut oil contains 32g of polyunsaturated fat, while palm kernel oil contains 1.6g.
Peanut oil has less saturated fat.

Food varieties used in this article are Oil, peanut, salad or cooking and Vegetable oil, palm kernel.

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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.

Peanut oil

Palm kernel oil

Contains more IronIron	+∞%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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.

Peanut oil

Palm kernel oil

Contains more Vitamin EVitamin E

+311.8%

Contains more Vitamin KVitamin K	+3428.6%
Contains more CholineCholine	+100%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	16.9g	81.5g	294%
Polyunsaturated fat	32g	1.6g	203%
Monounsaturated fat	46.2g	11.4g	87%
Vitamin E	15.69mg	3.81mg	79%
Vitamin K	0.7µg	24.7µg	20%
Calories	884kcal	862kcal	1%
Fats	100g	100g	0%
Iron	0.03mg	0mg	0%
Zinc	0.01mg	0mg	0%
Choline	0.1mg	0.2mg	0%