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

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What are the differences between palm kernel oil and soybean oil?

Soybean oil is richer than palm kernel oil in vitamin E, monounsaturated fat, and polyunsaturated fat.
Palm kernel oil's daily need coverage for saturated fat is 333% more.
The amount of saturated fat in soybean oil is lower.

We used Vegetable oil, palm kernel and Oil, soybean, salad or cooking, (partially hydrogenated) types in this article.

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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.

Palm kernel oil

Soybean 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 ~mg

~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.

Palm kernel oil

Soybean oil

Contains more Vitamin EVitamin E

+112.6%

~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 Vitamin K ~24.7µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	81.5g	14.9g	303%
Polyunsaturated fat	1.6g	37.6g	240%
Monounsaturated fat	11.4g	43g	79%
Vitamin E	3.81mg	8.1mg	29%
Calories	862kcal	884kcal	1%
Weight per 100 calories	12g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	0.16	5.4	N/A
Vitamin K	24.7µg	24.7µg	0%
Choline	0.2mg	0.2mg	0%