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

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Important differences between palm oil and coconut oil

Coconut oil has less vitamin E, vitamin K, polyunsaturated fat, and monounsaturated fat.
Coconut oil's daily need coverage for saturated fat is 166% more.
Palm oil has 145 times more vitamin E than coconut oil. Palm oil has 15.94mg of vitamin E, while coconut oil has 0.11mg.
Palm oil is lower in saturated fat.

The food varieties used in the comparison are Oil, palm and Oil, coconut.

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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

Coconut oil

Contains more CalciumCalcium	+∞%
Contains more IronIron	+400%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~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.

Palm oil

Coconut oil

Contains more Vitamin EVitamin E	+14390.9%
Contains more Vitamin KVitamin K	+1233.3%

~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	82.475g	151%
Vitamin E	15.94mg	0.11mg	106%
Monounsaturated fat	37g	6.332g	77%
Polyunsaturated fat	9.3g	1.702g	51%
Omega-6 (Linoleic acid)		1.676g	10%
Vitamin K	8µg	0.6µg	6%
Fats	100g	99.06g	1%
Iron	0.01mg	0.05mg	1%
Omega-3 (ALA)		0.019g	1%
Calories	884kcal	892kcal	0%
Weight per 100 calories	11g	11g	N/A
Unsaturated / Saturated Fat ratio	0.94	0.1	N/A
Calcium	0mg	1mg	0%
Zinc	0mg	0.02mg	0%
Trans fat		0.028g	N/A
Choline	0.3mg	0.3mg	0%