Palm oil vs Coconut oil
In short
For the same 100 calories you eat 11 g of palm oil or 11 g of coconut oil. Both get most of their calories from fat.
More in palm oil: vitamin E. More in coconut oil: saturated fat. Everything else is within 4% of a day's needs.
Calories, and where they come from
11.3 g · 0 g protein · 0 g carbs (0 g sugars) · 11.3 g fat
11.2 g · 0 g protein · 0.094 g carbs (0 g sugars) · 11.1 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 calories 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 fatlimit28% vs 46%
5.6 g vs 9.2 g
- Vitamin E12% vs <1%
1.8 mg vs 0.012 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein0 g · 0 g0%·0%
- Total fat11.3 g · 11.1 g15%·14%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates0 g · 0.094 g0%·<1%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit0 mg · 0 mg0%·0%
- Potassium0 mg · 0 mg0%·0%
- Calcium0 mg · 0.11 mg0%·<1%
- Iron0.001 mg · 0.006 mg<1%·<1%
- Magnesium0 mg · 0 mg0%·0%
- Phosphorus0 mg · 0 mg0%·0%
- Zinc0 mg · 0.002 mg0%·<1%
- Copper0 mg · 0 mg0%·0%
- Selenium0 µg · 0 µg0%·0%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin K0.9 µg · 0.067 µg1%·<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%
- Choline0.034 mg · 0.034 mg<1%·<1%
Reported for only one of the two, so not compared: vitamin D, pantothenic acid (B5).
From USDA FoodData Central: Palm oil (SR Legacy 171015), Coconut oil (Survey (FNDDS) 2710182). 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.