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

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The main differences between safflower oil and palm kernel oil

Safflower oil has more vitamin E, monounsaturated fat, and polyunsaturated fat; however, palm kernel oil has more vitamin K.
Daily need coverage for saturated fat for palm kernel oil is 370% higher.
Palm kernel oil has 9 times less vitamin E than safflower oil. Safflower oil has 34.1mg of vitamin E, while palm kernel oil has 3.81mg.
Safflower oil is lower in saturated fat.

Food types used in this article are Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) 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.

Safflower oil

Palm kernel oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~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.

Safflower oil

Palm kernel oil

Contains more Vitamin EVitamin E

+795%

Contains more Vitamin KVitamin K

+247.9%

~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

~equal in Choline ~0.2mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	7.541g	81.5g	336%
Vitamin E	34.1mg	3.81mg	202%
Monounsaturated fat	75.221g	11.4g	160%
Polyunsaturated fat	12.82g	1.6g	75%
Vitamin K	7.1µg	24.7µg	15%
Calories	884kcal	862kcal	1%
Fats	100g	100g	0%
Trans fat	0.096g		N/A
Choline	0.2mg	0.2mg	0%
Omega-3 - ALA	0.096g		N/A
Omega-6 - Linoleic acid	12.724g		N/A