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

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A recap on differences between olive and heart of palm

  • Olive has more iron and vitamin E; however, heart of palm is higher in vitamin B6, potassium, copper, zinc, phosphorus, vitamin B2, and vitamin C.
  • Heart of palm covers your daily vitamin B6 needs 62% more than olive.
  • Heart of palm contains 53 times less sodium than olive. Olive contains 735mg of sodium, while heart of palm contains 14mg.

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

Infographic

Olive vs Heart 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
4
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more CalciumCalcium +388.9%
Contains more IronIron +95.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +22475%
Contains more CopperCopper +156.6%
Contains more ZincZinc +1595.5%
Contains more PhosphorusPhosphorus +4566.7%
Contains less SodiumSodium -98.1%

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
5
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin EVitamin E +230%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +788.9%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2332.4%
Contains more Vitamin B6Vitamin B6 +8900%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Heart of palm DV% diff.
Vitamin B6 0.009mg 0.81mg 62%
Potassium 8mg 1806mg 53%
Copper 0.251mg 0.644mg 44%
Zinc 0.22mg 3.73mg 32%
Sodium 735mg 14mg 31%
Phosphorus 3mg 140mg 20%
Iron 3.3mg 1.69mg 20%
Monounsaturated fat 7.888g 0.005g 20%
Fats 10.68g 0.2g 16%
Vitamin B2 0mg 0.18mg 14%
Vitamin C 0.9mg 8mg 8%
Vitamin E 1.65mg 0.5mg 8%
Calcium 88mg 18mg 7%
Fiber 3.2g 1.5g 7%
Folate 0µg 24µg 6%
Saturated fat 1.415g 0.046g 6%
Carbs 6.26g 25.61g 6%
Vitamin B3 0.037mg 0.9mg 5%
Polyunsaturated fat 0.911g 0.089g 5%
Protein 0.84g 2.7g 4%
Vitamin B1 0.003mg 0.05mg 4%
Vitamin A 20µg 3µg 2%
Choline 10.3mg 0mg 2%
Manganese 0.02mg 1%
Magnesium 4mg 10mg 1%
Vitamin K 1.4µg 0µg 1%
Calories 115kcal 115kcal 0%
Net carbs 3.06g 24.11g N/A
Sugar 0g 17.16g N/A
Selenium 0.9µg 0.7µg 0%
Vitamin B5 0.015mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more FatsFats +5240%
Contains more WaterWater +15.1%
Contains more OtherOther +12.1%
Contains more ProteinProtein +221.4%
Contains more CarbsCarbs +309.1%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +157660%
Contains more Poly. FatPolyunsaturated fat +923.6%
Contains less Sat. FatSaturated fat -96.7%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.