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

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The main differences between Olive and Hearts of palm

  • Olive has more Copper, however, Hearts of palm has more Manganese, Folate, Phosphorus, Zinc, Magnesium, and Vitamin C.
  • Daily need coverage for Manganese from Hearts of palm is 60% higher.
  • Hearts of palm have 11 times less Saturated Fat than Olive. Olive has 1.415g of Saturated Fat, while Hearts of palm have 0.13g.

Food types used in this article are Olives, ripe, canned (small-extra large) and Hearts of palm, canned.

Infographic

Olive vs Hearts of palm 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 Calcium +51.7%
Contains more Copper +88.7%
Contains more Selenium +28.6%
Contains more Magnesium +850%
Contains more Phosphorus +2066.7%
Contains more Potassium +2112.5%
Contains less Sodium -42%
Contains more Zinc +422.7%
Contains more Manganese +6870%
Equal in Iron - 3.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Contains more Calcium +51.7%
Contains more Copper +88.7%
Contains more Selenium +28.6%
Contains more Magnesium +850%
Contains more Phosphorus +2066.7%
Contains more Potassium +2112.5%
Contains less Sodium -42%
Contains more Zinc +422.7%
Contains more Manganese +6870%
Equal in Iron - 3.13

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.
Olive
4
:
Contains more Vitamin A +∞%
Contains more Vitamin C +777.8%
Contains more Vitamin B1 +266.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1081.1%
Contains more Vitamin B5 +740%
Contains more Vitamin B6 +144.4%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 6% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 27% 3% 14% 9% 8% 6% 30% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +777.8%
Contains more Vitamin B1 +266.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1081.1%
Contains more Vitamin B5 +740%
Contains more Vitamin B6 +144.4%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1622.6%
Contains more Carbs +35.5%
Contains more Protein +200%
Contains more Water +12.8%
Equal in Other - 2.04
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more Fats +1622.6%
Contains more Carbs +35.5%
Contains more Protein +200%
Contains more Water +12.8%
Equal in Other - 2.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +7558.3%
Contains more Polyunsaturated fat +351%
Contains less Saturated Fat -90.8%
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +7558.3%
Contains more Polyunsaturated fat +351%
Contains less Saturated Fat -90.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Hearts of palm
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 Olive Hearts of palm Opinion
Net carbs 3.06g 2.22g Olive
Protein 0.84g 2.52g Hearts of palm
Fats 10.68g 0.62g Olive
Carbs 6.26g 4.62g Olive
Calories 115kcal 28kcal Olive
Fiber 3.2g 2.4g Olive
Calcium 88mg 58mg Olive
Iron 3.3mg 3.13mg Olive
Magnesium 4mg 38mg Hearts of palm
Phosphorus 3mg 65mg Hearts of palm
Potassium 8mg 177mg Hearts of palm
Sodium 735mg 426mg Hearts of palm
Zinc 0.22mg 1.15mg Hearts of palm
Copper 0.251mg 0.133mg Olive
Manganese 0.02mg 1.394mg Hearts of palm
Selenium 0.9µg 0.7µg Olive
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg Olive
Vitamin C 0.9mg 7.9mg Hearts of palm
Vitamin B1 0.003mg 0.011mg Hearts of palm
Vitamin B2 0mg 0.057mg Hearts of palm
Vitamin B3 0.037mg 0.437mg Hearts of palm
Vitamin B5 0.015mg 0.126mg Hearts of palm
Vitamin B6 0.009mg 0.022mg Hearts of palm
Folate 0µg 39µg Hearts of palm
Choline 10.3mg Olive
Vitamin K 1.4µg Olive
Tryptophan 0.023mg Hearts of palm
Threonine 0.026mg 0.097mg Hearts of palm
Isoleucine 0.031mg 0.101mg Hearts of palm
Leucine 0.05mg 0.169mg Hearts of palm
Lysine 0.032mg 0.091mg Hearts of palm
Methionine 0.012mg 0.042mg Hearts of palm
Phenylalanine 0.029mg 0.098mg Hearts of palm
Valine 0.038mg 0.114mg Hearts of palm
Histidine 0.023mg 0.055mg Hearts of palm
Saturated Fat 1.415g 0.13g Hearts of palm
Monounsaturated Fat 7.888g 0.103g Olive
Polyunsaturated fat 0.911g 0.202g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Hearts of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Olive
7%
Hearts of palm
Minerals Daily Need Coverage Score
35%
Olive
52%
Hearts of palm

Comparison summary

Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Hearts of palm
Hearts of palm contains less Sodium (difference - 309mg)
Which food is lower in Saturated Fat?
Hearts of palm
Hearts of palm is lower in Saturated Fat (difference - 1.285g)
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 0)
Which food is cheaper?
Hearts of palm
Hearts 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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.