Coconut oil vs Palm oil
In short
Gram for gram, the calories are about the same: 895 in 100 g of coconut oil, 884 of palm oil. Both get most of their calories from fat.
More in coconut oil: saturated fat. More in palm oil: vitamin E and vitamin K (13×). Everything else is within 4% of a day's needs.
Calories, and where they come from
0 g protein · 0.84 g carbs (0 g sugars) · 99.1 g fat
0 g protein · 0 g carbs (0 g sugars) · 100 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Saturated fatlimit413% vs 247%
82.5 g vs 49.3 g
- Vitamin E1% vs 106%
0.11 mg vs 15.9 mg
- Vitamin K1% vs 7%
0.6 µg vs 8 µg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein0 g · 0 g0%·0%
- Total fat99.1 g · 100 g127%·128%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates0.84 g · 0 g<1%·0%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit0 mg · 0 mg0%·0%
- Potassium0 mg · 0 mg0%·0%
- Calcium1 mg · 0 mg<1%·0%
- Iron0.05 mg · 0.01 mg<1%·<1%
- Magnesium0 mg · 0 mg0%·0%
- Phosphorus0 mg · 0 mg0%·0%
- Zinc0.02 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%
- 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%
- Choline0.3 mg · 0.3 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.