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

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How are vegetable oil and palm kernel oil different?

Vegetable oil is higher than palm kernel oil in vitamin E, polyunsaturated fat, and monounsaturated fat.
Palm kernel oil covers your daily need for saturated fat, 336% more than vegetable oil.
Vegetable oil contains 21 times more polyunsaturated fat than palm kernel oil. Vegetable oil contains 33.033g of polyunsaturated fat, while palm kernel oil contains 1.6g.
Vegetable oil is lower in saturated fat.

Oil, corn, peanut, and olive 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.

Vegetable oil

Palm kernel oil

Contains more IronIron	+∞%
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 ~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.

Vegetable oil

Palm kernel oil

Contains more Vitamin EVitamin E

+287.9%

Contains more Vitamin KVitamin K

+17.6%

~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	14.367g	81.5g	305%
Polyunsaturated fat	33.033g	1.6g	210%
Monounsaturated fat	48.033g	11.4g	92%
Vitamin E	14.78mg	3.81mg	73%
Vitamin K	21µg	24.7µg	3%
Iron	0.13mg	0mg	2%
Calories	884kcal	862kcal	1%
Fats	100g	100g	0%
Zinc	0.02mg	0mg	0%
Choline	0.2mg	0.2mg	0%