Coconut oil and Palm oil are useful both in the kitchen and for health. Those two are not the same. To spot their obvious difference, Coconut oil is from the white meat of the brown-husked fruit excretion. Palm oil, on the other hand, is from the kernel and flesh of a palm oil tree fruit produced in 47 million tons per year.

Both are tropical oils and should be kept in areas not directly facing the sunlight or too much air exposure.

But let’s distinguish the two properly through their differences and maybe likeness.

Free A Person Holding a Pump Bottle with Oil Stock Photo


Both Coconut and Palm consist of high energy content. A tablespoon of coconut oil will bring you 117 calories, and the same tablespoon of palm oil gives you 120 calories. Both contain 13.6 grams of fat without carbohydrates or protein. So, that probably didn’t sound as healthy as you would expect.

Containing Fat

When tropical oils are saturated, the fat content is then extremely high. The NYU Langone Medical Center estimates that, according to their research, coconut oil carries more than 90% of saturated fat. In contrast, palm oil sticks to a 1:1 saturated and unsaturated fat ratio. Coconut oil has heavier fat than palm oil. We suggest that you don’t consume too much coconut oil as it could lead to heart problems and high cholesterol.

Their Nutrients

If you’re asking which one is a good source of Vitamin E, palm oil is your saviour for that. Palm oil contains a fat-soluble antioxidant, protecting other vitamins, adipose tissue, and red blood cells (RBC) from any damage. A tablespoon of palm oil carries 2.17 milligrams of alpha-tocopherol–another form of Vitamin E. One tablespoon of palm oil is only a minuscule amount considering that the recommended daily allowance of Vitamin E is 15 micrograms.

Whereas, if you put coconut oil side by side, a tablespoon contains only 0.01 Vitamin E. You get lesser than palm oil’s tablespoon of it. Neither of the two also contains sodium.

Coconut oil and Palm oil are both good for you in Vitamin E. For those with risky health such as cardiovascular diseases and at risk for high cholesterol, it is best to limit or completely avoid consuming coconut oil.