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

Compare

How are palm oil and palm kernel oil different?

Palm oil is richer in vitamin E, polyunsaturated fat, and monounsaturated fat, while palm kernel oil is higher in vitamin K.
Palm kernel oil covers your daily need for saturated fat 161% more than palm oil.
Palm oil contains 6 times more polyunsaturated fat than palm kernel oil. Palm oil contains 9.3g of polyunsaturated fat, while palm kernel oil contains 1.6g.
Palm oil is lower in saturated fat.

Oil, palm and Vegetable oil, palm kernel types were used in this article.

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.

Palm oil

Palm kernel 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 ~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

Palm kernel oil

Contains more Vitamin EVitamin E

+318.4%

Contains more Vitamin KVitamin K

+208.8%

~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	81.5g	146%
Vitamin E	15.94mg	3.81mg	81%
Monounsaturated fat	37g	11.4g	64%
Polyunsaturated fat	9.3g	1.6g	51%
Vitamin K	8µg	24.7µg	14%
Calories	884kcal	862kcal	1%
Weight per 100 calories	11g	12g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	0.94	0.16	N/A
Iron	0.01mg	0mg	0%
Choline	0.3mg	0.2mg	0%