Palm oil vs Coconut oil
In short
Gram for gram, there are 6% more calories in palm oil than in coconut oil (884 vs 833 in 100 g). Both get most of their calories from fat.
More in palm oil: vitamin E and vitamin K (13×). More in coconut oil: saturated fat. Everything else is within 4% of a day's needs.
Calories, and where they come from
0 g protein · 0 g carbs (0 g sugars) · 100 g fat
0 g protein · 0.84 g carbs · 99.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Saturated fatlimit49.3 g · 82.5 g247%413%
- Vitamin E15.9 mg · 0.11 mg106%1%
- Vitamin K8 µg · 0.6 µg7%1%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein0 g · 0 g0%·0%
- Total fat100 g · 99.1 g128%·127%
- Carbohydrates0 g · 0.84 g0%·<1%
- Sodiumlimit0 mg · 0 mg0%·0%
- Potassium0 mg · 0 mg0%·0%
- Calcium0 mg · 1 mg0%·<1%
- Iron0.01 mg · 0.05 mg<1%·<1%
- Magnesium0 mg · 0 mg0%·0%
- Phosphorus0 mg · 0 mg0%·0%
- Zinc0 mg · 0.02 mg0%·<1%
- Copper0 mg · 0 mg0%·0%
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: Palm oil (SR Legacy 171015), Coconut oil (Foundation 330458). 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.