Palm oil vs Coconut oil
In short
One serving each: 120 calories in palm oil (1 tbsp, 13.6 g), 97 calories in coconut oil (1 tablespoon liquid oil, 11.6 g). 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
1 tbsp (13.6 g) · 0 g protein · 0 g carbs (0 g sugars) · 13.6 g fat
1 tablespoon liquid oil (11.6 g) · 0 g protein · 0.097 g carbs · 11.5 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 E14% vs <1%
2.2 mg vs 0.013 mg
- Saturated fatlimit34% vs 48%
6.7 g vs 9.6 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein0 g · 0 g0%·0%
- Total fat13.6 g · 11.5 g17%·15%
- Carbohydrates0 g · 0.097 g0%·<1%
- Sodiumlimit0 mg · 0 mg0%·0%
- Potassium0 mg · 0 mg0%·0%
- Calcium0 mg · 0.12 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%
- Vitamin K1.1 µg · 0.07 µg1%·<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: 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.