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

Compare

Differences between walnut oil and palm kernel oil

Walnut oil has more polyunsaturated fat and monounsaturated fat, while palm kernel oil has more vitamin E and vitamin K.
Palm kernel oil's daily need coverage for saturated fat is 362% higher.
Palm kernel oil contains 40 times less polyunsaturated fat than walnut oil. Walnut oil contains 63.3g of polyunsaturated fat, while palm kernel oil contains 1.6g.
The amount of saturated fat in walnut oil is lower.

The food types used in this comparison are Oil, walnut and Vegetable oil, palm kernel.

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.

Walnut oil

Palm kernel oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~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.

Walnut oil

Palm kernel oil

Contains more Vitamin EVitamin E	+852.5%
Contains more Vitamin KVitamin K	+64.7%

~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.
Polyunsaturated fat	63.3g	1.6g	411%
Saturated fat	9.1g	81.5g	329%
Monounsaturated fat	22.8g	11.4g	29%
Vitamin E	0.4mg	3.81mg	23%
Vitamin K	15µg	24.7µg	8%
Calories	884kcal	862kcal	1%
Weight per 100 calories	11g	12g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	9.5	0.16	N/A
Choline	0.4mg	0.2mg	0%