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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 have more Copper.
  • Daily need coverage for Manganese from 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

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 more Magnesium +850%
Contains more Phosphorus +2066.7%
Contains more Potassium +2112.5%
Contains less Sodium -42%
Contains more Zinc +422.7%
Contains more Manganese +6870%
Contains more Calcium +51.7%
Contains more Copper +88.7%
Contains more Selenium +28.6%
Equal in Iron - 3.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 117% 27% 28% 16% 56% 31% 44% 182% 3.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 124% 2.9% 1.3% 0.71% 96% 6% 84% 2.6% 4.9%
Contains more Magnesium +850%
Contains more Phosphorus +2066.7%
Contains more Potassium +2112.5%
Contains less Sodium -42%
Contains more Zinc +422.7%
Contains more Manganese +6870%
Contains more Calcium +51.7%
Contains more Copper +88.7%
Contains more Selenium +28.6%
Equal in Iron - 3.3

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.
:
4
Olive
Contains more Vitamin C +777.8%
Contains more Vitamin B1 +266.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1081.1%
Contains more Vitamin B5 +740%
Contains more Vitamin B6 +144.4%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 26% 2.8% 13% 8.2% 7.6% 5.1% 29% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 24% 33% 0% 3% 0.75% 0% 0.69% 0.9% 2.1% 0% 0% 5.6% 3.5%
Contains more Vitamin C +777.8%
Contains more Vitamin B1 +266.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1081.1%
Contains more Vitamin B5 +740%
Contains more Vitamin B6 +144.4%
Contains more Folate +∞%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +200%
Contains more Water +12.8%
Contains more Fats +1622.6%
Contains more Carbs +35.5%
Equal in Other - 2.23
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
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 Protein +200%
Contains more Water +12.8%
Contains more Fats +1622.6%
Contains more Carbs +35.5%
Equal in Other - 2.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.8%
Contains more Monounsaturated Fat +7558.3%
Contains more Polyunsaturated fat +351%
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -90.8%
Contains more Monounsaturated Fat +7558.3%
Contains more Polyunsaturated fat +351%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hearts of palm Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hearts of palm Olive Opinion
Net carbs 2.22g 3.06g Olive
Protein 2.52g 0.84g Hearts of palm
Fats 0.62g 10.68g Olive
Carbs 4.62g 6.26g Olive
Calories 28kcal 115kcal Olive
Fiber 2.4g 3.2g Olive
Calcium 58mg 88mg Olive
Iron 3.13mg 3.3mg Olive
Magnesium 38mg 4mg Hearts of palm
Phosphorus 65mg 3mg Hearts of palm
Potassium 177mg 8mg Hearts of palm
Sodium 426mg 735mg Hearts of palm
Zinc 1.15mg 0.22mg Hearts of palm
Copper 0.133mg 0.251mg Olive
Manganese 1.394mg 0.02mg Hearts of palm
Selenium 0.7µg 0.9µg Olive
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 1.65mg Olive
Vitamin C 7.9mg 0.9mg Hearts of palm
Vitamin B1 0.011mg 0.003mg Hearts of palm
Vitamin B2 0.057mg 0mg Hearts of palm
Vitamin B3 0.437mg 0.037mg Hearts of palm
Vitamin B5 0.126mg 0.015mg Hearts of palm
Vitamin B6 0.022mg 0.009mg Hearts of palm
Folate 39µg 0µg Hearts of palm
Choline 10.3mg Olive
Vitamin K 1.4µg Olive
Tryptophan 0.023mg Hearts of palm
Threonine 0.097mg 0.026mg Hearts of palm
Isoleucine 0.101mg 0.031mg Hearts of palm
Leucine 0.169mg 0.05mg Hearts of palm
Lysine 0.091mg 0.032mg Hearts of palm
Methionine 0.042mg 0.012mg Hearts of palm
Phenylalanine 0.098mg 0.029mg Hearts of palm
Valine 0.114mg 0.038mg Hearts of palm
Histidine 0.055mg 0.023mg Hearts of palm
Saturated Fat 0.13g 1.415g Hearts of palm
Monounsaturated Fat 0.103g 7.888g Olive
Polyunsaturated fat 0.202g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Hearts of palm
6%
Olive
Minerals Daily Need Coverage Score
52%
Hearts of palm
35%
Olive

Comparison summary

Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Hearts of palm
Hearts of palm contains less Sodium (difference - 309mg)
Which food is lower in Saturated Fat?
Hearts of palm
Hearts of palm is lower in Saturated Fat (difference - 1.285g)
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 0)
Which food is cheaper?
Hearts of palm
Hearts of palm is cheaper (difference - $3.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.