If you've ever wondered who'd win in a bare-knuckle cage match: coconut oil or palm kernel oil, then take a seat in the bleachers because the show's about to start. Watch as these two contenders prove their prowess in a knock-down drag-out contest to determine who will claim nutritional dominance. Place your bets, ladies and gents. The battle of the cooking oils starts now.
Background
Palm kernel oil is derived from the seed of the fruit of the African Palm tree, Elaeis guineensis. Coconut oil is derived from the dried meat of the nut of the Cocos nucifera tree. Both fats are solid at room temperature. According to "The Nibble," palm kernel oil is light yellow in color, while coconut oil is described as "light-colored." Palm kernel oil is frequently an ingredient in margarine, while coconut oil is common in whipped toppings and nondairy creamers.
Macronutrients
Both oils have identical calorie counts: 117 calories per 1 tbsp. They're both fats and have no protein or carbohydrates. Both are primarily saturated fat, with smaller amounts of monounsaturated and polyunsaturated fat. Palm kernel oil has twice the amount of monounsaturated fat as coconut oil. Coconut oil has a touch more polyunsaturated fat than palm kernel oil.
Micronutrients
There are differences in their vitamin and mineral content as well. Palm kernel oil has 0.52 mg of vitamin E per 1 tbsp., while coconut oil lags behind at just 0.01 mg. Palm kernel oil lands another punishing blow by delivering a 3.4 mcg of vitamin K, while coconut oil packs a paltry 0.1 mcg. The only other vitamin present in either of these oils is gamma tocopherol -- coconut oil contains 0.03 mg per 1 tbsp.
The Decision
In the end, the nutritional differences between palm kernel oil and coconut oil are negligible, and until additional nutritional research proves otherwise, this bout must be declared a draw. Both oils caught public interest due to claims that their saturated fats, unlike those found in other food sources, do not increase the levels of unhealthy LDL cholesterol in your body and could be part of a healthy diet. The judges are still out on whether these claims are true.
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