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  6. Olive vs. Hearts of palm

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 and vitamin A; however, hearts of palm have more manganese, folate, phosphorus, zinc, magnesium, and vitamin C.
  • Daily need coverage for manganese for hearts of palm is 60% higher.
  • Hearts of palm are lower in saturated fat.

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.
Olive
Olive
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more CalciumCalcium +51.7%
Contains more CopperCopper +88.7%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +850%
Contains more PotassiumPotassium +2112.5%
Contains more ZincZinc +422.7%
Contains more PhosphorusPhosphorus +2066.7%
Contains less SodiumSodium -42%
Contains more ManganeseManganese +6870%
~equal in Iron ~3.13mg

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
Olive
4
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +777.8%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1081.1%
Contains more Vitamin B5Vitamin B5 +740%
Contains more Vitamin B6Vitamin B6 +144.4%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Hearts of palm DV% diff.
Manganese 0.02mg 1.394mg 60%
Monounsaturated fat 7.888g 0.103g 19%
Fats 10.68g 0.62g 15%
Copper 0.251mg 0.133mg 13%
Sodium 735mg 426mg 13%
Vitamin E 1.65mg 11%
Folate 0µg 39µg 10%
Phosphorus 3mg 65mg 9%
Zinc 0.22mg 1.15mg 8%
Vitamin C 0.9mg 7.9mg 8%
Magnesium 4mg 38mg 8%
Saturated fat 1.415g 0.13g 6%
Polyunsaturated fat 0.911g 0.202g 5%
Potassium 8mg 177mg 5%
Vitamin B2 0mg 0.057mg 4%
Calories 115kcal 28kcal 4%
Fiber 3.2g 2.4g 3%
Protein 0.84g 2.52g 3%
Calcium 88mg 58mg 3%
Vitamin B3 0.037mg 0.437mg 3%
Vitamin A 20µg 0µg 2%
Iron 3.3mg 3.13mg 2%
Vitamin B5 0.015mg 0.126mg 2%
Choline 10.3mg 2%
Vitamin B1 0.003mg 0.011mg 1%
Vitamin K 1.4µg 1%
Vitamin B6 0.009mg 0.022mg 1%
Carbs 6.26g 4.62g 1%
Net carbs 3.06g 2.22g N/A
Selenium 0.9µg 0.7µg 0%
Tryptophan 0.023mg 0%
Threonine 0.026mg 0.097mg 0%
Isoleucine 0.031mg 0.101mg 0%
Leucine 0.05mg 0.169mg 0%
Lysine 0.032mg 0.091mg 0%
Methionine 0.012mg 0.042mg 0%
Phenylalanine 0.029mg 0.098mg 0%
Valine 0.038mg 0.114mg 0%
Histidine 0.023mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
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 FatsFats +1622.6%
Contains more CarbsCarbs +35.5%
Contains more ProteinProtein +200%
Contains more WaterWater +12.8%
~equal in Other ~2.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +7558.3%
Contains more Poly. FatPolyunsaturated fat +351%
Contains less Sat. FatSaturated fat -90.8%

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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. 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.