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

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The main differences between avocado oil and palm kernel oil

Palm kernel oil contains less monounsaturated fat and polyunsaturated fat than avocado oil.
Daily need coverage for saturated fat for palm kernel oil is 350% higher.
Palm kernel oil has 8 times less polyunsaturated fat than avocado oil. Avocado oil has 13.486g of polyunsaturated fat, while palm kernel oil has 1.6g.
Avocado oil is lower in saturated fat.

Food types used in this article are Oil, avocado and Vegetable oil, palm kernel.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Avocado 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Avocado oil

Palm kernel oil

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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	11.56g	81.5g	318%
Monounsaturated fat	70.554g	11.4g	148%
Polyunsaturated fat	13.486g	1.6g	79%
Vitamin E		3.81mg	25%
Vitamin K		24.7µg	21%
Calories	884kcal	862kcal	1%
Weight per 100 calories	11g	12g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	7.3	0.16	N/A
Choline		0.2mg	0%