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 from Canola oil is 113% higher.
- Heart of palm is lower in Saturated Fat.
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.
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Selenium
+∞%
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less
Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Selenium
+∞%
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Sodium
-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.
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin E
+3392%
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Vitamin K
+∞%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin E
+3392%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+∞%
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Carbs
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Water
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Other
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Fats
+49900%
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
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+49900%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-99.4%
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Monounsaturated Fat
+1265420%
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Polyunsaturated fat
+31520.2%
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
7.365 g
Monounsaturated Fat:
63.276 g
Polyunsaturated fat:
28.142 g
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Saturated Fat
-99.4%
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Monounsaturated Fat
+1265420%
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Polyunsaturated fat
+31520.2%
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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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 24.11g | 0g |
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| Protein | 2.7g | 0g |
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| Fats | 0.2g | 100g |
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| Carbs | 25.61g | 0g |
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| Calories | 115kcal | 884kcal |
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| Sugar | 17.16g | 0g |
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| Fiber | 1.5g | 0g |
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| Calcium | 18mg | 0mg |
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| Iron | 1.69mg | 0mg |
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| Magnesium | 10mg | 0mg |
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| Phosphorus | 140mg | 0mg |
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| Potassium | 1806mg | 0mg |
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| Sodium | 14mg | 0mg |
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| Zinc | 3.73mg | 0mg |
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| Copper | 0.644mg | 0mg |
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| Selenium | 0.7µg | 0µg |
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| Vitamin A | 68IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.5mg | 17.46mg |
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| Vitamin C | 8mg | 0mg |
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| Vitamin B1 | 0.05mg | 0mg |
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| Vitamin B2 | 0.18mg | 0mg |
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| Vitamin B3 | 0.9mg | 0mg |
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| Vitamin B6 | 0.81mg | 0mg |
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| Folate | 24µg | 0µg |
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| Vitamin K | 0µg | 71.3µg |
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| Trans Fat | 0g | 0.395g |
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| Saturated Fat | 0.046g | 7.365g |
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| Monounsaturated Fat | 0.005g | 63.276g |
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| Polyunsaturated fat | 0.089g | 28.142g |
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| Omega-6 - Linoleic acid | 18.64g |
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| Omega-3 - ALA | 9.137g |
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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
26%
44%
Minerals Daily Need Coverage Score
62%
0%
Comparison summary
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 7.319g)
Which food is richer in vitamins?
Heart of palm is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Canola oil is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)