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Star anise vs. Palm oil — In-Depth Nutrition Comparison

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What are the differences between star anise and palm oil?

  • Star anise is richer than palm oil in iron, copper, calcium, phosphorus, fiber, vitamin B6, zinc, potassium, and magnesium.
  • Star anise's daily need coverage for iron is 462% more.
  • The amount of saturated fat in star anise is lower.
  • The glycemic index of palm oil is lower.

We used Spices, anise seed and Oil, palm types in this article.

Infographic

Star anise vs Palm oil infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +369500%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +528.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
52% 39% 10%
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 -98.8%
Contains more Mono. FatMonounsaturated fat +278.3%
Contains more Poly. FatPolyunsaturated fat +195.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Star anise Palm oil
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Star anise Palm oil DV% diff.
Iron 36.96mg 0.01mg 462%
Saturated fat 0.586g 49.3g 221%
Fats 15.9g 100g 129%
Vitamin E 15.94mg 106%
Copper 0.91mg 0mg 101%
Manganese 2.3mg 100%
Monounsaturated fat 9.78g 37g 68%
Calcium 646mg 0mg 65%
Phosphorus 440mg 0mg 63%
Fiber 14.6g 0g 58%
Vitamin B6 0.65mg 0mg 50%
Zinc 5.3mg 0mg 48%
Potassium 1441mg 0mg 42%
Polyunsaturated fat 3.15g 9.3g 41%
Magnesium 170mg 0mg 40%
Protein 17.6g 0g 35%
Vitamin B1 0.34mg 0mg 28%
Calories 337kcal 884kcal 27%
Vitamin C 21mg 0mg 23%
Vitamin B2 0.29mg 0mg 22%
Vitamin B3 3.06mg 0mg 19%
Carbs 50.02g 0g 17%
Vitamin B5 0.797mg 0mg 16%
Selenium 5µg 0µg 9%
Vitamin K 8µg 7%
Folate 10µg 0µg 3%
Vitamin A 16µg 0µg 2%
Sodium 16mg 0mg 1%
Net carbs 35.42g 0g N/A
Choline 0.3mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Star anise Palm oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
38%
Star anise
26%
Palm oil
Minerals Daily Need Coverage Score
279%
Star anise
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Star anise
Star anise is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Star anise
Star anise is lower in Saturated fat (difference - 48.714g)
Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food is richer in vitamins?
Star anise
Star anise is relatively richer in vitamins
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 89)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/nutrients
  2. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.