Coconut oil vs. Heart of palm — In-Depth Nutrition Comparison
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How are coconut oil and heart of palm different?
- Heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, vitamin C, and fiber than coconut oil.
- Daily need coverage for saturated fat for coconut oil is 412% higher.
- Heart of palm has less saturated fat.
- Coconut oil has a lower glycemic index (0) than heart of palm (32).
Oil, coconut and Hearts of palm, raw are the varieties used in this article.
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 | +1700% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +3280% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +18550% |
| 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 KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +354.5% |
| 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. |
| Saturated fat | 82.475g | 0.046g | 375% |
| Fats | 99.06g | 0.2g | 152% |
| Copper | 0mg | 0.644mg | 72% |
| Vitamin B6 | 0mg | 0.81mg | 62% |
| Potassium | 0mg | 1806mg | 53% |
| Calories | 892kcal | 115kcal | 39% |
| Zinc | 0.02mg | 3.73mg | 34% |
| Iron | 0.05mg | 1.69mg | 21% |
| Phosphorus | 0mg | 140mg | 20% |
| Monounsaturated fat | 6.332g | 0.005g | 16% |
| Vitamin B2 | 0mg | 0.18mg | 14% |
| Polyunsaturated fat | 1.702g | 0.089g | 11% |
| Carbs | 0g | 25.61g | 9% |
| Vitamin C | 0mg | 8mg | 9% |
| Fiber | 0g | 1.5g | 6% |
| Folate | 0µg | 24µg | 6% |
| Vitamin B3 | 0mg | 0.9mg | 6% |
| Protein | 0g | 2.7g | 5% |
| Vitamin B1 | 0mg | 0.05mg | 4% |
| Vitamin E | 0.11mg | 0.5mg | 3% |
| Calcium | 1mg | 18mg | 2% |
| Magnesium | 0mg | 10mg | 2% |
| Selenium | 0µg | 0.7µg | 1% |
| Sodium | 0mg | 14mg | 1% |
| Vitamin K | 0.6µg | 0µg | 1% |
| Net carbs | 0g | 24.11g | N/A |
| Sugar | 0g | 17.16g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.028g | 0g | N/A |
| Choline | 0.3mg | 0mg | 0% |
| Omega-3 - ALA | 0.019g | N/A | |
| Omega-6 - Linoleic acid | 1.676g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more FatsFats | +49430% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +231566.7% |
| Contains more OtherOther | +118.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
82.475 g
Monounsaturated fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 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 | +126540% |
| Contains more Poly. FatPolyunsaturated fat | +1812.4% |
| Contains less Sat. FatSaturated fat | -99.9% |
