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

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What are the differences between peanut oil and palm oil?

Peanut oil is higher in monounsaturated fat and polyunsaturated fat, yet palm oil is higher in vitamin K.
Palm oil's daily need coverage for saturated fat is 162% more.
Peanut oil has 3 times more polyunsaturated fat than palm oil. While peanut oil has 32g of polyunsaturated fat, palm oil has only 9.3g.
The amount of saturated fat in peanut oil is lower.

We used Oil, peanut, salad or cooking and Oil, palm types 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.

Peanut oil

Palm oil

Contains more IronIron	+200%
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 ~mg

~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 oil

Contains more Vitamin KVitamin K	+1042.9%
Contains more CholineCholine	+200%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~15.94mg

~equal in Vitamin D ~µg

~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.
Polyunsaturated fat	32g	9.3g	151%
Saturated fat	16.9g	49.3g	147%
Monounsaturated fat	46.2g	37g	23%
Vitamin K	0.7µg	8µg	6%
Vitamin E	15.69mg	15.94mg	2%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Iron	0.03mg	0.01mg	0%
Zinc	0.01mg	0mg	0%
Choline	0.1mg	0.3mg	0%