Olive oil vs. Heart of palm — In-Depth Nutrition Comparison
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A recap on the differences between olive oil and heart of palm
- Olive oil has more vitamin E and vitamin K; however, heart of palm is higher in copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2.
- Olive oil covers your daily vitamin E needs 92% more than heart of palm.
- Heart of palm has less saturated fat.
- The glycemic index of heart of palm is higher.
Food varieties used in this article are Oil, olive, salad or cooking 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 | -85.7% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +1700% |
| Contains more PotassiumPotassium | +180500% |
| Contains more IronIron | +201.8% |
| 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 | +2770% |
| 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. |
| Monounsaturated fat | 72.961g | 0.005g | 182% |
| Fats | 100g | 0.2g | 154% |
| Vitamin E | 14.35mg | 0.5mg | 92% |
| Copper | 0mg | 0.644mg | 72% |
| Polyunsaturated fat | 10.523g | 0.089g | 70% |
| Saturated fat | 13.808g | 0.046g | 63% |
| Vitamin B6 | 0mg | 0.81mg | 62% |
| Potassium | 1mg | 1806mg | 53% |
| Vitamin K | 60.2µg | 0µg | 50% |
| Calories | 884kcal | 115kcal | 38% |
| Zinc | 0mg | 3.73mg | 34% |
| Phosphorus | 0mg | 140mg | 20% |
| Vitamin B2 | 0mg | 0.18mg | 14% |
| Iron | 0.56mg | 1.69mg | 14% |
| Vitamin C | 0mg | 8mg | 9% |
| Carbs | 0g | 25.61g | 9% |
| Folate | 0µg | 24µg | 6% |
| Vitamin B3 | 0mg | 0.9mg | 6% |
| Fiber | 0g | 1.5g | 6% |
| Protein | 0g | 2.7g | 5% |
| Vitamin B1 | 0mg | 0.05mg | 4% |
| Magnesium | 0mg | 10mg | 2% |
| Calcium | 1mg | 18mg | 2% |
| Selenium | 0µg | 0.7µg | 1% |
| Sodium | 2mg | 14mg | 1% |
| Net carbs | 0g | 24.11g | N/A |
| Sugar | 0g | 17.16g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Choline | 0.3mg | 0mg | 0% |
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
13.808 g
Monounsaturated fat:
Mono. Fat
72.961 g
Polyunsaturated fat:
Poly. Fat
10.523 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 | +1459120% |
| Contains more Poly. FatPolyunsaturated fat | +11723.6% |
| Contains less Sat. FatSaturated fat | -99.7% |
