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Heart of palm vs. Olive — In-Depth Nutrition Comparison

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A recap on the 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 fats.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +28.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 27% 0% 1% 10% 13% 42% 17% 0% 187% 0% 0% 18%
Olive
Olive
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
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 B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Olive 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%
Iron 1.69mg 3.3mg 20%
Phosphorus 140mg 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%
Carbs 25.61g 6.26g 6%
Folate 24µg 0µg 6%
Saturated fat 0.046g 1.415g 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%
Magnesium 10mg 4mg 1%
Manganese 0.02mg 1%
Vitamin K 0µg 1.4µg 1%
Calories 115kcal 115kcal 0%
Protein per 100 calories 2.3g 0.73g N/A
Calories per 10 g protein 426kcal 1369kcal N/A
Weight per 100 calories 87g 87g N/A
Unsaturated / Saturated Fat ratio 2 6.2 N/A
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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Olive
Olive
2
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 ProteinProtein +221.4%
Contains more CarbsCarbs +309.1%
Contains more FatsFats +5240%
Contains more WaterWater +15.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Olive
Olive
2
14% 77% 9%
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%

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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.