Heart of palm vs. Palm oil — In-Depth Nutrition Comparison
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What are the differences between heart of palm and palm oil?
- Heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, and vitamin C, yet palm oil is higher in vitamin E.
- Palm oil's daily need coverage for saturated fat is 246% more.
- The amount of saturated fat in heart of palm is lower.
- The glycemic index of palm oil is lower.
We used Hearts of palm, raw and Oil, palm types in this article.
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 | +16800% |
| 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 | +3088% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.046g | 49.3g | 224% |
| Fats | 0.2g | 100g | 154% |
| Vitamin E | 0.5mg | 15.94mg | 103% |
| Monounsaturated fat | 0.005g | 37g | 92% |
| Copper | 0.644mg | 0mg | 72% |
| Vitamin B6 | 0.81mg | 0mg | 62% |
| Polyunsaturated fat | 0.089g | 9.3g | 61% |
| Potassium | 1806mg | 0mg | 53% |
| Calories | 115kcal | 884kcal | 38% |
| Zinc | 3.73mg | 0mg | 34% |
| Iron | 1.69mg | 0.01mg | 21% |
| Phosphorus | 140mg | 0mg | 20% |
| Vitamin B2 | 0.18mg | 0mg | 14% |
| Vitamin C | 8mg | 0mg | 9% |
| Carbs | 25.61g | 0g | 9% |
| Vitamin K | 0µg | 8µg | 7% |
| Fiber | 1.5g | 0g | 6% |
| Folate | 24µg | 0µg | 6% |
| Vitamin B3 | 0.9mg | 0mg | 6% |
| Protein | 2.7g | 0g | 5% |
| Vitamin B1 | 0.05mg | 0mg | 4% |
| Magnesium | 10mg | 0mg | 2% |
| Calcium | 18mg | 0mg | 2% |
| Selenium | 0.7µg | 0µg | 1% |
| Sodium | 14mg | 0mg | 1% |
| Net carbs | 24.11g | 0g | N/A |
| Sugar | 17.16g | 0g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Choline | 0mg | 0.3mg | 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 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
49.3 g
Monounsaturated fat:
Mono. Fat
37 g
Polyunsaturated fat:
Poly. Fat
9.3 g
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +739900% |
| Contains more Poly. FatPolyunsaturated fat | +10349.4% |
