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

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How are sunflower oil and palm kernel oil different?

Sunflower oil is richer in vitamin E, monounsaturated fat, and polyunsaturated fat, while palm kernel oil is higher in vitamin K.
Palm kernel oil covers your daily need for saturated fat, 343% more than sunflower oil.
Sunflower oil contains 23 times more polyunsaturated fat than palm kernel oil. Sunflower oil contains 36.4g of polyunsaturated fat, while palm kernel oil contains 1.6g.
Sunflower oil is lower in saturated fat.

Oil, sunflower, linoleic, (partially hydrogenated) and Vegetable oil, palm kernel types were 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.

Sunflower 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.

Sunflower oil

Palm kernel oil

Contains more Vitamin EVitamin E

+978.2%

Contains more Vitamin KVitamin K

+357.4%

~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	13g	81.5g	311%
Vitamin E	41.08mg	3.81mg	248%
Polyunsaturated fat	36.4g	1.6g	232%
Monounsaturated fat	46.2g	11.4g	87%
Vitamin K	5.4µg	24.7µg	16%
Calories	884kcal	862kcal	1%
Fats	100g	100g	0%
Choline		0.2mg	0%