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

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What are the differences between peanut oil and palm oil?

Peanut oil is higher in polyunsaturated fat and monounsaturated fat, yet palm oil is higher in vitamin K.
Palm oil's daily need coverage for saturated fat is 162% more.
Peanut oil has 3 times more polyunsaturated fat than palm oil. While peanut oil has 32g of polyunsaturated fat, palm oil has only 9.3g.
The amount of saturated fat in peanut oil is lower.

We used Oil, peanut, salad or cooking and Oil, palm 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.

Peanut oil

Palm oil

Contains more IronIron	+200%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~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.

Peanut oil

Palm oil

Contains more Vitamin KVitamin K

+1042.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~15.94mg

~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.
Polyunsaturated fat	32g	9.3g	151%
Saturated fat	16.9g	49.3g	147%
Monounsaturated fat	46.2g	37g	23%
Vitamin K	0.7µg	8µg	6%
Vitamin E	15.69mg	15.94mg	2%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	4.6	0.94	N/A
Iron	0.03mg	0.01mg	0%
Zinc	0.01mg	0mg	0%
Choline	0.1mg	0.3mg	0%