Palm oil vs. Heart of palm — In-Depth Nutrition Comparison
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What are the differences between palm oil and heart of palm?
- Palm oil is higher in vitamin E, yet heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, and vitamin C.
- Palm oil's daily need coverage for saturated fat is 246% more.
- Palm oil has 32 times more vitamin E than heart of palm. While palm oil has 15.94mg of vitamin E, heart of palm has only 0.5mg.
- The amount of saturated fat in heart of palm is lower.
- The glycemic index of palm oil is lower.
We used Oil, palm and Hearts of palm, raw types in this article.
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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +16800% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +3088% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more FatsFats | +49900% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
49.3 g
Monounsaturated fat:
Mono. Fat
37 g
Polyunsaturated fat:
Poly. Fat
9.3 g
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 | +739900% |
| Contains more Poly. FatPolyunsaturated fat | +10349.4% |
| Contains less Sat. FatSaturated fat | -99.9% |
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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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 49.3g | 0.046g | 224% |
| Fats | 100g | 0.2g | 154% |
| Vitamin E | 15.94mg | 0.5mg | 103% |
| Monounsaturated fat | 37g | 0.005g | 92% |
| Copper | 0mg | 0.644mg | 72% |
| Vitamin B6 | 0mg | 0.81mg | 62% |
| Polyunsaturated fat | 9.3g | 0.089g | 61% |
| Potassium | 0mg | 1806mg | 53% |
| Calories | 884kcal | 115kcal | 38% |
| Zinc | 0mg | 3.73mg | 34% |
| Iron | 0.01mg | 1.69mg | 21% |
| Phosphorus | 0mg | 140mg | 20% |
| Vitamin B2 | 0mg | 0.18mg | 14% |
| Vitamin C | 0mg | 8mg | 9% |
| Carbs | 0g | 25.61g | 9% |
| Vitamin K | 8µg | 0µg | 7% |
| Fiber | 0g | 1.5g | 6% |
| Folate | 0µg | 24µg | 6% |
| Vitamin B3 | 0mg | 0.9mg | 6% |
| Protein | 0g | 2.7g | 5% |
| Vitamin B1 | 0mg | 0.05mg | 4% |
| Magnesium | 0mg | 10mg | 2% |
| Calcium | 0mg | 18mg | 2% |
| Selenium | 0µg | 0.7µg | 1% |
| Sodium | 0mg | 14mg | 1% |
| Net carbs | 0g | 24.11g | N/A |
| Sugar | 0g | 17.16g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Choline | 0.3mg | 0mg | 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
26%
24%
Minerals Daily Need Coverage Score
0%
62%
Comparison summary
Which food is lower in Sugar?
Palm oil is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Palm oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 49.254g)
Which food is cheaper?
Heart of palm is cheaper (difference - $2)
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)