Heart of palm vs. Walnut oil — In-Depth Nutrition Comparison
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Significant differences between heart of palm and walnut oil
- Heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, and vitamin C; however, walnut oil is richer in vitamin K.
- Heart of palm covers your daily copper needs 72% more than walnut oil.
- Heart of palm contains less saturated fat.
- Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of walnut oil is 0.
Specific food types used in this comparison are Hearts of palm, raw and Oil, walnut.
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 | +∞% |
| 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 EVitamin E | +25% |
| 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 KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
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
9.1 g
Monounsaturated fat:
Mono. Fat
22.8 g
Polyunsaturated fat:
Poly. Fat
63.3 g
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +455900% |
| Contains more Poly. FatPolyunsaturated fat | +71023.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.089g | 63.3g | 421% |
| Fats | 0.2g | 100g | 154% |
| Copper | 0.644mg | 0mg | 72% |
| Vitamin B6 | 0.81mg | 0mg | 62% |
| Monounsaturated fat | 0.005g | 22.8g | 57% |
| Potassium | 1806mg | 0mg | 53% |
| Saturated fat | 0.046g | 9.1g | 41% |
| Calories | 115kcal | 884kcal | 38% |
| Zinc | 3.73mg | 0mg | 34% |
| Iron | 1.69mg | 0mg | 21% |
| Phosphorus | 140mg | 0mg | 20% |
| Vitamin B2 | 0.18mg | 0mg | 14% |
| Vitamin K | 0µg | 15µg | 13% |
| Vitamin C | 8mg | 0mg | 9% |
| Carbs | 25.61g | 0g | 9% |
| 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% |
| Calcium | 18mg | 0mg | 2% |
| Magnesium | 10mg | 0mg | 2% |
| Vitamin E | 0.5mg | 0.4mg | 1% |
| 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% |
| Choline | 0mg | 0.4mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
62%
0%
Comparison summary
Which food is lower in Sugar?
Walnut oil is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Walnut oil contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Walnut oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 9.054g)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)