Heart of palm vs. Canola oil — In-Depth Nutrition Comparison
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The main differences between heart of palm and canola oil
- Heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2; however, canola oil has more vitamin E and vitamin K.
- Daily need coverage for vitamin E for canola oil is 113% higher.
- Heart of palm is lower in saturated fat.
- Heart of palm has a higher glycemic index than canola oil.
Food types used in this article are Hearts of palm, raw and Oil, canola.
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 more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 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 | +∞% |
| Contains more Vitamin EVitamin E | +3392% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.089g | 28.142g | 187% |
| Monounsaturated fat | 0.005g | 63.276g | 158% |
| Fats | 0.2g | 100g | 154% |
| Vitamin E | 0.5mg | 17.46mg | 113% |
| Copper | 0.644mg | 0mg | 72% |
| Vitamin B6 | 0.81mg | 0mg | 62% |
| Vitamin K | 0µg | 71.3µg | 59% |
| Potassium | 1806mg | 0mg | 53% |
| Calories | 115kcal | 884kcal | 38% |
| Zinc | 3.73mg | 0mg | 34% |
| Saturated fat | 0.046g | 7.365g | 33% |
| Iron | 1.69mg | 0mg | 21% |
| Phosphorus | 140mg | 0mg | 20% |
| Vitamin B2 | 0.18mg | 0mg | 14% |
| Carbs | 25.61g | 0g | 9% |
| Vitamin C | 8mg | 0mg | 9% |
| Fiber | 1.5g | 0g | 6% |
| Vitamin B3 | 0.9mg | 0mg | 6% |
| Folate | 24µg | 0µg | 6% |
| Protein | 2.7g | 0g | 5% |
| Vitamin B1 | 0.05mg | 0mg | 4% |
| Calcium | 18mg | 0mg | 2% |
| Magnesium | 10mg | 0mg | 2% |
| Sodium | 14mg | 0mg | 1% |
| Selenium | 0.7µg | 0µg | 1% |
| Net carbs | 24.11g | 0g | N/A |
| Sugar | 17.16g | 0g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0g | 0.395g | N/A |
| Choline | 0mg | 0.2mg | 0% |
| Omega-3 - ALA | 9.137g | N/A | |
| Omega-6 - Linoleic acid | 18.64g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +49900% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +1265420% |
| Contains more Poly. FatPolyunsaturated fat | +31520.2% |
