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).
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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
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Magnesium
+850%
Contains
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Phosphorus
+2066.7%
Contains
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Potassium
+2112.5%
Contains
less
Sodium
-42%
Contains
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Zinc
+422.7%
Contains
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Manganese
+6870%
Contains
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Calcium
+51.7%
Contains
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Copper
+88.7%
Contains
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Selenium
+28.6%
Equal in Iron - 3.3
Contains
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Magnesium
+850%
Contains
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Phosphorus
+2066.7%
Contains
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Potassium
+2112.5%
Contains
less
Sodium
-42%
Contains
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Zinc
+422.7%
Contains
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Manganese
+6870%
Contains
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Calcium
+51.7%
Contains
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Copper
+88.7%
Contains
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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.
:
Contains
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Vitamin C
+777.8%
Contains
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Vitamin B1
+266.7%
Contains
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Vitamin B2
+∞%
Contains
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Vitamin B3
+1081.1%
Contains
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Vitamin B5
+740%
Contains
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Vitamin B6
+144.4%
Contains
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Folate
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+777.8%
Contains
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Vitamin B1
+266.7%
Contains
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Vitamin B2
+∞%
Contains
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Vitamin B3
+1081.1%
Contains
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Vitamin B5
+740%
Contains
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Vitamin B6
+144.4%
Contains
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Folate
+∞%
Contains
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Vitamin A
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+200%
Contains
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Water
+12.8%
Contains
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Fats
+1622.6%
Contains
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Carbs
+35.5%
Equal in Other - 2.23
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
Contains
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Protein
+200%
Contains
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Water
+12.8%
Contains
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Fats
+1622.6%
Contains
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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
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Monounsaturated Fat
+7558.3%
Contains
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Polyunsaturated fat
+351%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Saturated Fat:
1.415 g
Monounsaturated Fat:
7.888 g
Polyunsaturated fat:
0.911 g
Contains
less
Saturated Fat
-90.8%
Contains
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Monounsaturated Fat
+7558.3%
Contains
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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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.22g | 3.06g |
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| Protein | 2.52g | 0.84g |
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| Fats | 0.62g | 10.68g |
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| Carbs | 4.62g | 6.26g |
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| Calories | 28kcal | 115kcal |
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| Fiber | 2.4g | 3.2g |
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| Calcium | 58mg | 88mg |
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| Iron | 3.13mg | 3.3mg |
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| Magnesium | 38mg | 4mg |
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| Phosphorus | 65mg | 3mg |
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| Potassium | 177mg | 8mg |
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| Sodium | 426mg | 735mg |
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| Zinc | 1.15mg | 0.22mg |
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| Copper | 0.133mg | 0.251mg |
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| Manganese | 1.394mg | 0.02mg |
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| Selenium | 0.7µg | 0.9µg |
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| Vitamin A | 0IU | 403IU |
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| Vitamin A RAE | 0µg | 20µg |
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| Vitamin E | 1.65mg |
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| Vitamin C | 7.9mg | 0.9mg |
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| Vitamin B1 | 0.011mg | 0.003mg |
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| Vitamin B2 | 0.057mg | 0mg |
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| Vitamin B3 | 0.437mg | 0.037mg |
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| Vitamin B5 | 0.126mg | 0.015mg |
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| Vitamin B6 | 0.022mg | 0.009mg |
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| Folate | 39µg | 0µg |
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| Vitamin K | 1.4µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.097mg | 0.026mg |
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| Isoleucine | 0.101mg | 0.031mg |
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| Leucine | 0.169mg | 0.05mg |
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| Lysine | 0.091mg | 0.032mg |
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| Methionine | 0.042mg | 0.012mg |
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| Phenylalanine | 0.098mg | 0.029mg |
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| Valine | 0.114mg | 0.038mg |
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| Histidine | 0.055mg | 0.023mg |
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| Saturated Fat | 0.13g | 1.415g |
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| Monounsaturated Fat | 0.103g | 7.888g |
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| Polyunsaturated fat | 0.202g | 0.911g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
8%
6%
Minerals Daily Need Coverage Score
52%
35%
Comparison summary
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Hearts of palm contains less Sodium (difference - 309mg)
Which food is lower in Saturated Fat?
Hearts of palm is lower in Saturated Fat (difference - 1.285g)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 0)
Which food is cheaper?
Hearts of palm is cheaper (difference - $3.5)
Which food is richer in vitamins?
Hearts of palm is relatively richer in vitamins
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.