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

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How are soybean oil and palm oil different?

Soybean oil is higher in vitamin K, polyunsaturated fat, and monounsaturated fat; however, palm oil is richer in vitamin E.
Daily need coverage for saturated fat for palm oil is 172% higher.
Soybean oil contains 4 times more polyunsaturated fat than palm oil. While soybean oil contains 37.6g of polyunsaturated fat, palm oil contains only 9.3g.
Soybean oil has less saturated fat.

Oil, soybean, salad or cooking, (partially hydrogenated) and Oil, palm are the varieties used 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.

Soybean oil

Palm 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.

Soybean oil

Palm oil

Contains more Vitamin KVitamin K

+208.8%

Contains more Vitamin EVitamin E

+96.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~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.
Polyunsaturated fat	37.6g	9.3g	189%
Saturated fat	14.9g	49.3g	156%
Vitamin E	8.1mg	15.94mg	52%
Monounsaturated fat	43g	37g	15%
Vitamin K	24.7µg	8µg	14%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	5.4	0.94	N/A
Iron	0mg	0.01mg	0%
Choline	0.2mg	0.3mg	0%