Canola oil vs. Heart of palm — In-Depth Nutrition Comparison
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The main differences between canola oil and heart of palm
- Canola oil has more vitamin E and vitamin K; however, heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2.
- Daily need coverage for vitamin E for canola oil is 113% higher.
- Heart of palm is lower in saturated fat.
- Heart of palm has a higher glycemic index than canola oil.
Food types used in this article are Oil, canola and Hearts of palm, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +3392% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.142g | 0.089g | 187% |
| Monounsaturated fat | 63.276g | 0.005g | 158% |
| Fats | 100g | 0.2g | 154% |
| Vitamin E | 17.46mg | 0.5mg | 113% |
| Copper | 0mg | 0.644mg | 72% |
| Vitamin B6 | 0mg | 0.81mg | 62% |
| Vitamin K | 71.3µg | 0µg | 59% |
| Potassium | 0mg | 1806mg | 53% |
| Calories | 884kcal | 115kcal | 38% |
| Zinc | 0mg | 3.73mg | 34% |
| Saturated fat | 7.365g | 0.046g | 33% |
| Iron | 0mg | 1.69mg | 21% |
| Phosphorus | 0mg | 140mg | 20% |
| Vitamin B2 | 0mg | 0.18mg | 14% |
| Carbs | 0g | 25.61g | 9% |
| Vitamin C | 0mg | 8mg | 9% |
| Fiber | 0g | 1.5g | 6% |
| Vitamin B3 | 0mg | 0.9mg | 6% |
| Folate | 0µg | 24µg | 6% |
| Protein | 0g | 2.7g | 5% |
| Vitamin B1 | 0mg | 0.05mg | 4% |
| Calcium | 0mg | 18mg | 2% |
| Magnesium | 0mg | 10mg | 2% |
| Sodium | 0mg | 14mg | 1% |
| Selenium | 0µg | 0.7µg | 1% |
| Net carbs | 0g | 24.11g | N/A |
| Sugar | 0g | 17.16g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.395g | 0g | N/A |
| Choline | 0.2mg | 0mg | 0% |
| Omega-3 - ALA | 9.137g | N/A | |
| Omega-6 - Linoleic acid | 18.64g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more FatsFats | +49900% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +1265420% |
| Contains more Poly. FatPolyunsaturated fat | +31520.2% |
| Contains less Sat. FatSaturated fat | -99.4% |
