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Heart of palm vs. Sunflower oil — In-Depth Nutrition Comparison

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What are the differences between heart of palm and sunflower oil?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, and vitamin C, yet sunflower oil is higher in vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 271% more.
  • The amount of saturated fat in heart of palm is lower.
  • The glycemic index of sunflower oil is lower.

We used Hearts of palm, raw and Oil, sunflower, linoleic, (partially hydrogenated) types in this article.

Infographic

Heart of palm vs Sunflower oil 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~0mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
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 +8116%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
100%
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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +923900%
Contains more Poly. FatPolyunsaturated fat +40798.9%

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 Sunflower oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Sunflower oil DV% diff.
Vitamin E 0.5mg 41.08mg 271%
Polyunsaturated fat 0.089g 36.4g 242%
Fats 0.2g 100g 154%
Monounsaturated fat 0.005g 46.2g 115%
Copper 0.644mg 0mg 72%
Vitamin B6 0.81mg 0mg 62%
Saturated fat 0.046g 13g 59%
Potassium 1806mg 0mg 53%
Calories 115kcal 884kcal 38%
Zinc 3.73mg 0mg 34%
Iron 1.69mg 0mg 21%
Phosphorus 140mg 0mg 20%
Vitamin B2 0.18mg 0mg 14%
Carbs 25.61g 0g 9%
Vitamin C 8mg 0mg 9%
Fiber 1.5g 0g 6%
Vitamin B3 0.9mg 0mg 6%
Folate 24µg 0µg 6%
Protein 2.7g 0g 5%
Vitamin K 0µg 5.4µg 5%
Vitamin B1 0.05mg 0mg 4%
Calcium 18mg 0mg 2%
Magnesium 10mg 0mg 2%
Sodium 14mg 0mg 1%
Selenium 0.7µg 0µg 1%
Net carbs 24.11g 0g N/A
Sugar 17.16g 0g N/A
Vitamin A 3µg 0µg 0%

Which food is preferable for your diet?

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

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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
24%
Heart of palm
64%
Sunflower oil
Minerals Daily Need Coverage Score
62%
Heart of palm
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 12.954g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.5)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.