Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Heart 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 +150%
Contains more Phosphorus +4566.7%
Contains more Potassium +22475%
Contains less Sodium -98.1%
Contains more Zinc +1595.5%
Contains more Copper +156.6%
Contains more Calcium +388.9%
Contains more Iron +95.3%
Contains more Selenium +28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +150%
Contains more Phosphorus +4566.7%
Contains more Potassium +22475%
Contains less Sodium -98.1%
Contains more Zinc +1595.5%
Contains more Copper +156.6%
Contains more Calcium +388.9%
Contains more Iron +95.3%
Contains more Selenium +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.
:
4
Olive
Contains more Vitamin C +788.9%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2332.4%
Contains more Vitamin B6 +8900%
Contains more Folate +∞%
Contains more Vitamin A +492.6%
Contains more Vitamin E +230%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +788.9%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2332.4%
Contains more Vitamin B6 +8900%
Contains more Folate +∞%
Contains more Vitamin A +492.6%
Contains more Vitamin E +230%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +221.4%
Contains more Carbs +309.1%
Contains more Fats +5240%
Contains more Water +15.1%
Contains more Other +12.1%
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 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 +221.4%
Contains more Carbs +309.1%
Contains more Fats +5240%
Contains more Water +15.1%
Contains more Other +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +157660%
Contains more Polyunsaturated fat +923.6%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +157660%
Contains more Polyunsaturated fat +923.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart 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 Heart of palm Olive Opinion
Net carbs 24.11g 3.06g Heart of palm
Protein 2.7g 0.84g Heart of palm
Fats 0.2g 10.68g Olive
Carbs 25.61g 6.26g Heart of palm
Calories 115kcal 115kcal
Sugar 17.16g 0g Olive
Fiber 1.5g 3.2g Olive
Calcium 18mg 88mg Olive
Iron 1.69mg 3.3mg Olive
Magnesium 10mg 4mg Heart of palm
Phosphorus 140mg 3mg Heart of palm
Potassium 1806mg 8mg Heart of palm
Sodium 14mg 735mg Heart of palm
Zinc 3.73mg 0.22mg Heart of palm
Copper 0.644mg 0.251mg Heart of palm
Manganese 0.02mg Olive
Selenium 0.7µg 0.9µg Olive
Vitamin A 68IU 403IU Olive
Vitamin A RAE 3µg 20µg Olive
Vitamin E 0.5mg 1.65mg Olive
Vitamin C 8mg 0.9mg Heart of palm
Vitamin B1 0.05mg 0.003mg Heart of palm
Vitamin B2 0.18mg 0mg Heart of palm
Vitamin B3 0.9mg 0.037mg Heart of palm
Vitamin B5 0.015mg Olive
Vitamin B6 0.81mg 0.009mg Heart of palm
Folate 24µg 0µg Heart of palm
Vitamin K 0µg 1.4µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 0.046g 1.415g Heart of palm
Monounsaturated Fat 0.005g 7.888g Olive
Polyunsaturated fat 0.089g 0.911g Olive

Which food is preferable for your diet?

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

People also compare

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%
Heart of palm
6%
Olive
Minerals Daily Need Coverage Score
62%
Heart of palm
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 721mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 1.369g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 32)
Which food is cheaper?
Heart of palm
Heart 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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.