Palm oil vs. Almond oil — In-Depth Nutrition Comparison

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The main differences between palm oil and almond oil

Almond oil is richer than palm oil in vitamin E, monounsaturated fat, and polyunsaturated fat.
Daily need coverage for saturated fat for palm oil is 206% higher.
Almond oil contains less saturated fat.

Food types used in this article are Oil, palm and Oil, almond.

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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 oil

Almond oil

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~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 oil

Almond oil

Contains more Vitamin KVitamin K

+14.3%

Contains more Vitamin EVitamin E

+145.9%

~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	49.3g	8.2g	187%
Vitamin E	15.94mg	39.2mg	155%
Monounsaturated fat	37g	69.9g	82%
Polyunsaturated fat	9.3g	17.4g	54%
Vitamin K	8µg	7µg	1%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	0.94	11	N/A
Iron	0.01mg	0mg	0%
Choline	0.3mg	0.4mg	0%