Coconut oil vs Palm oil
In short
One serving each: 97 calories in coconut oil (1 tablespoon liquid oil, 11.6 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 liquid oil (11.6 g) · 0 g protein · 0.097 g carbs · 11.5 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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin E<1% vs 14%
0.013 mg vs 2.2 mg
- Saturated fatlimit48% vs 34%
9.6 g vs 6.7 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein0 g · 0 g0%·0%
- Total fat11.5 g · 13.6 g15%·17%
- Carbohydrates0.097 g · 0 g<1%·0%
- Sodiumlimit0 mg · 0 mg0%·0%
- Potassium0 mg · 0 mg0%·0%
- Calcium0.12 mg · 0 mg<1%·0%
- Iron0.006 mg · 0.001 mg<1%·<1%
- Magnesium0 mg · 0 mg0%·0%
- Phosphorus0 mg · 0 mg0%·0%
- Zinc0.002 mg · 0 mg<1%·0%
- Copper0 mg · 0 mg0%·0%
- Vitamin K0.07 µg · 1.1 µg<1%·1%
Reported for only one of the two, so not compared: cholesterol, fiber, manganese, selenium, vitamin A, vitamin C, thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate, vitamin B12, choline.
From USDA FoodData Central: Coconut oil (Foundation 330458), 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.