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  6. Hearts of palm vs. Olive

Hearts of palm vs. Olive — In-Depth Nutrition Comparison

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The main differences between hearts of palm and olive

  • Hearts of palm have more manganese, folate, phosphorus, zinc, magnesium, and vitamin C; however, olive has more fats and copper.
  • Daily need coverage for manganese for hearts of palm is 60% higher.
  • Hearts of palm are lower in sodium.

Food types used in this article are Hearts of palm, canned and Olives, ripe, canned (small-extra large).

Infographic

Hearts of palm vs Olive infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +850%
Contains more PotassiumPotassium +2112.5%
Contains more ZincZinc +422.7%
Contains more PhosphorusPhosphorus +2066.7%
Contains less SodiumSodium -42%
Contains more ManganeseManganese +6870%
Contains more CalciumCalcium +51.7%
Contains more CopperCopper +88.7%
Contains more SeleniumSelenium +28.6%
~equal in Iron ~3.3mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29%
Olive
Olive
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin CVitamin C +777.8%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1081.1%
Contains more Vitamin B5Vitamin B5 +740%
Contains more Vitamin B6Vitamin B6 +144.4%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Olive DV% diff.
Manganese 1.394mg 0.02mg 60%
Monounsaturated fat 0.103g 7.888g 19%
Fats 0.62g 10.68g 15%
Copper 0.133mg 0.251mg 13%
Sodium 426mg 735mg 13%
Vitamin E 1.65mg 11%
Folate 39µg 0µg 10%
Phosphorus 65mg 3mg 9%
Vitamin C 7.9mg 0.9mg 8%
Magnesium 38mg 4mg 8%
Zinc 1.15mg 0.22mg 8%
Saturated fat 0.13g 1.415g 6%
Potassium 177mg 8mg 5%
Polyunsaturated fat 0.202g 0.911g 5%
Calories 28kcal 115kcal 4%
Vitamin B2 0.057mg 0mg 4%
Protein 2.52g 0.84g 3%
Calcium 58mg 88mg 3%
Fiber 2.4g 3.2g 3%
Vitamin B3 0.437mg 0.037mg 3%
Iron 3.13mg 3.3mg 2%
Vitamin A 0µg 20µg 2%
Vitamin B5 0.126mg 0.015mg 2%
Choline 10.3mg 2%
Carbs 4.62g 6.26g 1%
Vitamin B1 0.011mg 0.003mg 1%
Vitamin B6 0.022mg 0.009mg 1%
Vitamin K 1.4µg 1%
Protein per 100 calories 9g 0.73g N/A
Calories per 10 g protein 111kcal 1369kcal N/A
Weight per 100 calories 357g 87g N/A
Unsaturated / Saturated Fat ratio 2.3 6.2 N/A
Net carbs 2.22g 3.06g N/A
Selenium 0.7µg 0.9µg 0%
Tryptophan 0.023mg 0%
Threonine 0.097mg 0.026mg 0%
Isoleucine 0.101mg 0.031mg 0%
Leucine 0.169mg 0.05mg 0%
Lysine 0.091mg 0.032mg 0%
Methionine 0.042mg 0.012mg 0%
Phenylalanine 0.098mg 0.029mg 0%
Valine 0.114mg 0.038mg 0%
Histidine 0.055mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +200%
Contains more WaterWater +12.8%
Contains more FatsFats +1622.6%
Contains more CarbsCarbs +35.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +7558.3%
Contains more Poly. FatPolyunsaturated fat +351%

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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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.