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

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Differences between walnut oil and palm kernel oil

Walnut oil has more monounsaturated fat and polyunsaturated fat, while palm kernel oil has more vitamin E and vitamin K.
Palm kernel oil's daily need coverage for saturated fat is 362% higher.
Palm kernel oil contains 40 times less polyunsaturated fat than walnut oil. Walnut oil contains 63.3g of polyunsaturated fat, while palm kernel oil contains 1.6g.
The amount of saturated fat in walnut oil is lower.

The food types used in this comparison are Oil, walnut 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.

Walnut 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.

Walnut oil

Palm kernel oil

Contains more CholineCholine

+100%

Contains more Vitamin EVitamin E	+852.5%
Contains more Vitamin KVitamin K	+64.7%

~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.
Polyunsaturated fat	63.3g	1.6g	411%
Saturated fat	9.1g	81.5g	329%
Monounsaturated fat	22.8g	11.4g	29%
Vitamin E	0.4mg	3.81mg	23%
Vitamin K	15µg	24.7µg	8%
Calories	884kcal	862kcal	1%
Fats	100g	100g	0%
Choline	0.4mg	0.2mg	0%