Soybean oil vs. Palm oil — In-Depth Nutrition Comparison
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How are Soybean oil and Palm oil different?
- Soybean oil is higher in Vitamin K, Polyunsaturated fat, and Monounsaturated Fat, however, Palm oil is richer in Vitamin E.
- Daily need coverage for Saturated Fat from Palm oil is 172% higher.
- Soybean oil contains 4 times more Polyunsaturated fat than Palm oil. While Soybean oil contains 37.6g of Polyunsaturated fat, Palm oil contains only 9.3g.
- Soybean oil has less Saturated Fat.
Oil, soybean, salad or cooking, (partially hydrogenated) and Oil, palm are the varieties used 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.
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 KVitamin K | +208.8% |
| Contains more Vitamin EVitamin E | +96.8% |
| Contains more CholineCholine | +50% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
~equal in
Protein
~0g
~equal in
Fats
~100g
~equal in
Carbs
~0g
~equal in
Water
~0g
~equal in
Other
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
14.9 g
Monounsaturated Fat:
Mono. Fat
43 g
Polyunsaturated fat:
Poly. Fat
37.6 g
Saturated Fat:
Sat. Fat
49.3 g
Monounsaturated Fat:
Mono. Fat
37 g
Polyunsaturated fat:
Poly. Fat
9.3 g
| Contains less Sat. FatSaturated Fat | -69.8% |
| Contains more Mono. FatMonounsaturated Fat | +16.2% |
| Contains more Poly. FatPolyunsaturated fat | +304.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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 |
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| Lower in Saturated Fat |
|
||
| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 884kcal | 884kcal | |
| Fats | 100g | 100g | |
| Iron | 0mg | 0.01mg |
|
| Vitamin E | 8.1mg | 15.94mg |
|
| Vitamin K | 24.7µg | 8µg |
|
| Choline | 0.2mg | 0.3mg |
|
| Saturated Fat | 14.9g | 49.3g |
|
| Monounsaturated Fat | 43g | 37g |
|
| Polyunsaturated fat | 37.6g | 9.3g |
|
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet | Equal | |
| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
26%
Minerals Daily Need Coverage Score
0%
0%
Comparison summary
Which food is lower in Saturated Fat?
Soybean oil is lower in Saturated Fat (difference - 34.4g)
Which food is cheaper?
Soybean oil is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.