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

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A recap on the differences between canola oil and palm kernel oil

Palm kernel oil has less vitamin E, vitamin K, polyunsaturated fat, and monounsaturated fat.
Palm kernel oil covers your daily saturated fat needs 371% more than canola oil.
Palm kernel oil contains 18 times less polyunsaturated fat than canola oil. Canola oil contains 28.142g of polyunsaturated fat, while palm kernel oil contains 1.6g.
Canola oil has less saturated fat.

Food varieties used in this article are Oil, canola 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.

Canola 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.

Canola oil

Palm kernel oil

Contains more Vitamin EVitamin E	+358.3%
Contains more Vitamin KVitamin K	+188.7%

~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.
Omega-3 (ALA)	9.137g		571%
Saturated fat	7.365g	81.5g	337%
Polyunsaturated fat	28.142g	1.6g	177%
Monounsaturated fat	63.276g	11.4g	130%
Omega-6 (Linoleic acid)	18.64g		110%
Vitamin E	17.46mg	3.81mg	91%
Vitamin K	71.3µg	24.7µg	39%
Calories	884kcal	862kcal	1%
Weight per 100 calories	11g	12g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	12	0.16	N/A
Trans fat	0.395g		N/A
Choline	0.2mg	0.2mg	0%