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

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How are palm kernel oil and spread different?

  • Palm kernel oil is richer in fats, vitamin E, vitamin K, and monounsaturated fat, while spread is higher in polyunsaturated fat.
  • Palm kernel oil covers your daily need for saturated fat 396% more than spread.
  • Palm kernel oil contains 6 times more fats than spread. Palm kernel oil contains 100g of fats, while spread contains 17.1g.
  • Spread is lower in saturated fat.

Vegetable oil, palm kernel and Margarine-like spread, SMART BEAT Super Light without saturated fat types were used in this article.

Infographic

Palm kernel oil vs Spread infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 0% 0%
Contains less SodiumSodium -100%
Contains more PotassiumPotassium +∞%
~equal in Magnesium ~mg
~equal in Calcium ~mg
~equal in Iron ~mg
~equal in Copper ~mg
~equal in Zinc ~mg
~equal in Phosphorus ~0mg
~equal in Manganese ~mg
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 76% 0% 0% 0% 0% 0% 0% 62% 0%
Spread
Spread
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 34% 0% 0% 0% 0% 0% 0% 31% 0%
Contains more Vitamin EVitamin E +124.1%
Contains more Vitamin KVitamin K +100.8%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Palm kernel oil Spread DV% diff.
Saturated fat 81.5g 2.22g 360%
Fats 100g 17.1g 128%
Calories 862kcal 158kcal 35%
Sodium 0mg 755mg 33%
Polyunsaturated fat 1.6g 3.98g 16%
Vitamin E 3.81mg 1.7mg 14%
Vitamin K 24.7µg 12.3µg 10%
Monounsaturated fat 11.4g 7.6g 10%
Weight per 100 calories 12g 63g N/A
Unsaturated / Saturated Fat ratio 0.16 5.2 N/A
Potassium 0mg 12mg 0%
Trans fat 2.45g N/A
Choline 0.2mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Spread
Spread
1
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more FatsFats +484.8%
Contains more WaterWater +∞%
~equal in Protein ~0g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
86% 12% 2%
Saturated fat: Sat. Fat 81.5 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
Spread
Spread
2
16% 55% 29%
Saturated fat: Sat. Fat 2.22 g
Monounsaturated fat: Mono. Fat 7.6 g
Polyunsaturated fat: Poly. Fat 3.98 g
Contains more Mono. FatMonounsaturated fat +50%
Contains less Sat. FatSaturated fat -97.3%
Contains more Poly. FatPolyunsaturated fat +148.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Palm kernel oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171422/nutrients
  2. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.