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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

Olive oil vs Heart of palm 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
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 +∞%
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Heart of palm 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
3% 26% 70% 2%
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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
33% 4% 64%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.