Coconut & Palm Oil Fat

Both palm and coconut oil are edible cooking oils derived from the fruits of palm trees. Coconut oil is extracted from the white flesh in the kernel of the coconut palm tree's fruit, while palm oil is derived from the pulp of the oil palm tree's fruit. Cooking oils consist entirely of fat, and both coconut and palm oil provide an abundant supply of this macronutrient. Coconut and palm oil contain both healthy and unhealthy fats, and the USDA provides fat content information for each type in their National Nutrient Database for Standard Reference.

Total Lipids

Both coconut and palm oil contain 13.6 g of total lipids per 1-tbsp. serving, according to the USDA Database. Total lipids include saturated, monounsaturated and polyunsaturated fats, as well as cholesterol and natural plant sterols. Fat is one of three energy nutrients and should account for about 20 to 35 percent of your total caloric intake. Most adults need at least 44 g of this nutrient each day.

Saturated Fatty Acids

Coconut oil is much higher in saturated fatty acids with 11.8 g per 1-tbsp. serving, versus the 6.7 g in a 1-tbsp. serving of palm oil. Saturated fatty acids are those which contain only single carbon bonds, with remaining bonds attached to hydrogen. These fats are associated with increased blood cholesterol and heart disease, and the American Heart Association recommends limiting saturated fatty acid intake to 7 percent or less of your total caloric intake, equaling about 16 g for a 2,000-calorie diet.

Monounsaturated Fatty Acids

Palm oil is significantly higher in monounsaturated fatty acids with about 5 g per 1-tbsp. serving, versus the 0.8 g in a 1-tbsp. serving of coconut oil. Monounsaturated fatty acids contain just one double carbon bond and are not saturated with hydrogen bonds, as in saturated fats. Monounsaturated fatty acids are associated with a reduction in blood cholesterol levels and can improve cardiovascular health, according to the Mayo Clinic.

Polyunsaturated Fatty Acids

Palm oil is also much higher in polyunsaturated fatty acids with about 1.3 g per 1-tbsp. serving, versus the 0.2 g in a serving of coconut oil. Polyunsaturated fatty acids contain multiple double carbon bonds and are also not saturated with hydrogen. Like monounsaturated fatty acids, polyunsaturated fatty acids can lower blood cholesterol and also help regulate blood glucose levels. Along with monounsaturated fatty acids, polyunsaturated fatty acids should account for at least 70 to 80 percent of your total fat intake.

Phytosterols

Phytosterols are naturally occurring steroid alcohols in plants. These lipids are healthy and can help reduce total blood cholesterol, according to a 2003 study in "Clinical Nutrition." Coconut oil contains 12 mg of phytosterols per 1-tbsp. serving, while palm oil contains none. Effective doses of phytosterols appear to be about 1.5 to 3 g a day.

Health Benefits

Coconut oil has been associated with a number of health benefits because of its medium-chain triglyceride, or MCGT, content. While most of the fat in our foods exists in the form of long-chain triglycerides, MCGTs are easier to digest and have been demonstrated to prevent the effects of aging, alleviate atherosclerosis, nourish the brain and nervous system and help recover from neurological conditions such as Alzheimer's. Palm oil also contains MCGTs, and both coconut and palm oils contain linoleic acid, an essential fatty acid that helps stimulate hair and skin growth, promote bone health and a healthy reproductive system and maintains energy metabolism.

An additional advantage to both palm oil and coconut oil is that they do not require hydrogenation to maintain its shelf life, as in some other oils. Hydrogenation is a process whereby unsaturated fats become "saturated" with hydrogen bonds as a result of the manufacturing process. This process creates a fat that hardens at room temperature, making it difficult to digest and can result in higher unhealthy serum cholesterol levels.

Palm oil is naturally rich in beta carotene, which gives it a bright red color. This nutrient, along with the color and strong flavor, are processed out of white palm oil. Both red and white palm oils are sold commercially.