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

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How are vegetable oil and palm kernel oil different?

Vegetable oil is higher than palm kernel oil in vitamin E, monounsaturated fat, and polyunsaturated fat.
Palm kernel oil covers your daily need for saturated fat 336% more than vegetable oil.
Vegetable oil contains 21 times more polyunsaturated fat than palm kernel oil. Vegetable oil contains 33.033g of polyunsaturated fat, while palm kernel oil contains 1.6g.
Vegetable oil is lower in saturated fat.

Oil, corn, peanut, and olive and Vegetable oil, palm kernel types were 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.

Vegetable oil

Palm kernel oil

Contains more IronIron	+∞%
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 ~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.

Vegetable oil

Palm kernel oil

Contains more Vitamin EVitamin E

+287.9%

Contains more Vitamin KVitamin K

+17.6%

~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	14.367g	81.5g	305%
Polyunsaturated fat	33.033g	1.6g	210%
Monounsaturated fat	48.033g	11.4g	92%
Vitamin E	14.78mg	3.81mg	73%
Vitamin K	21µg	24.7µg	3%
Iron	0.13mg	0mg	2%
Calories	884kcal	862kcal	1%
Weight per 100 calories	11g	12g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	5.6	0.16	N/A
Zinc	0.02mg	0mg	0%
Choline	0.2mg	0.2mg	0%