Heart of palm vs. Olive — In-Depth Nutrition Comparison
Compare
A recap on differences between heart of palm and olive
- Heart of palm has more vitamin B6, potassium, copper, zinc, phosphorus, vitamin B2, and vitamin C; however, olive is higher in iron and vitamin E.
- Heart of palm covers your daily vitamin B6 needs 62% more than olive.
- Heart of palm has less sodium.
Food varieties used in this article are Hearts of palm, raw and Olives, ripe, canned (small-extra large).
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 MagnesiumMagnesium | +150% |
| Contains more PotassiumPotassium | +22475% |
| Contains more CopperCopper | +156.6% |
| Contains more ZincZinc | +1595.5% |
| Contains more PhosphorusPhosphorus | +4566.7% |
| Contains less SodiumSodium | -98.1% |
| Contains more CalciumCalcium | +388.9% |
| Contains more IronIron | +95.3% |
| Contains more SeleniumSelenium | +28.6% |
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 | +788.9% |
| Contains more Vitamin B1Vitamin B1 | +1566.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +2332.4% |
| Contains more Vitamin B6Vitamin B6 | +8900% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +566.7% |
| Contains more Vitamin EVitamin E | +230% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.81mg | 0.009mg | 62% |
| Potassium | 1806mg | 8mg | 53% |
| Copper | 0.644mg | 0.251mg | 44% |
| Zinc | 3.73mg | 0.22mg | 32% |
| Sodium | 14mg | 735mg | 31% |
| Phosphorus | 140mg | 3mg | 20% |
| Iron | 1.69mg | 3.3mg | 20% |
| Monounsaturated fat | 0.005g | 7.888g | 20% |
| Fats | 0.2g | 10.68g | 16% |
| Vitamin B2 | 0.18mg | 0mg | 14% |
| Vitamin C | 8mg | 0.9mg | 8% |
| Vitamin E | 0.5mg | 1.65mg | 8% |
| Calcium | 18mg | 88mg | 7% |
| Fiber | 1.5g | 3.2g | 7% |
| Folate | 24µg | 0µg | 6% |
| Saturated fat | 0.046g | 1.415g | 6% |
| Carbs | 25.61g | 6.26g | 6% |
| Vitamin B3 | 0.9mg | 0.037mg | 5% |
| Polyunsaturated fat | 0.089g | 0.911g | 5% |
| Protein | 2.7g | 0.84g | 4% |
| Vitamin B1 | 0.05mg | 0.003mg | 4% |
| Vitamin A | 3µg | 20µg | 2% |
| Choline | 0mg | 10.3mg | 2% |
| Manganese | 0.02mg | 1% | |
| Magnesium | 10mg | 4mg | 1% |
| Vitamin K | 0µg | 1.4µg | 1% |
| Calories | 115kcal | 115kcal | 0% |
| Net carbs | 24.11g | 3.06g | N/A |
| Sugar | 17.16g | 0g | N/A |
| Selenium | 0.7µg | 0.9µg | 0% |
| Vitamin B5 | 0.015mg | 0% | |
| Threonine | 0.026mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.032mg | 0% | |
| Methionine | 0.012mg | 0% | |
| Phenylalanine | 0.029mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.023mg | 0% |
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:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
| Contains more ProteinProtein | +221.4% |
| Contains more CarbsCarbs | +309.1% |
| Contains more FatsFats | +5240% |
| Contains more WaterWater | +15.1% |
| Contains more OtherOther | +12.1% |
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
1.415 g
Monounsaturated fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 g
| Contains less Sat. FatSaturated fat | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +157660% |
| Contains more Poly. FatPolyunsaturated fat | +923.6% |
