Coconut oil vs Palm oil
In short
One serving each: 125 calories in coconut oil (1 tablespoon, 14 g), 120 calories in palm oil (1 tbsp, 13.6 g). Both get most of their calories from fat.
More in coconut oil: saturated fat. More in palm oil: vitamin E. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 tablespoon (14 g) · 0 g protein · 0.12 g carbs (0 g sugars) · 13.9 g fat
1 tbsp (13.6 g) · 0 g protein · 0 g carbs (0 g sugars) · 13.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Saturated fatlimit11.6 g · 6.7 g58%34%
- Vitamin E0.015 mg · 2.2 mg<1%14%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein0 g · 0 g0%·0%
- Total fat13.9 g · 13.6 g18%·17%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates0.12 g · 0 g<1%·0%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit0 mg · 0 mg0%·0%
- Potassium0 mg · 0 mg0%·0%
- Calcium0.14 mg · 0 mg<1%·0%
- Iron0.007 mg · 0.001 mg<1%·<1%
- Magnesium0 mg · 0 mg0%·0%
- Phosphorus0 mg · 0 mg0%·0%
- Zinc0.003 mg · 0 mg<1%·0%
- Copper0 mg · 0 mg0%·0%
- Selenium0 µg · 0 µg0%·0%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin K0.084 µg · 1.1 µg<1%·1%
- Thiamin (B1)0 mg · 0 mg0%·0%
- Riboflavin (B2)0 mg · 0 mg0%·0%
- Niacin (B3)0 mg · 0 mg0%·0%
- Vitamin B60 mg · 0 mg0%·0%
- Folate0 µg · 0 µg0%·0%
- Vitamin B120 µg · 0 µg0%·0%
- Choline0.042 mg · 0.041 mg<1%·<1%
Reported for only one of the two, so not compared: vitamin D, pantothenic acid (B5).
From USDA FoodData Central: Coconut oil (Survey (FNDDS) 2710182), Palm oil (SR Legacy 171015). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.