Olive Oil vs. Heart of Palm
Nutrition comparison of Olive Oil and Cooked Heart Of Palm
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
cooked
heart of palm
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and heart of palm:
- Both olive oil and heart of palm are high in calories.
- Heart of palm has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Heart of palm has signficantly more dietary fiber than olive oil.
- Heart of palm is an excellent source of potassium.
- Olive oil has signficantly less carbohydrates than heart of palm.
- Olive oil has signficantly less sugar than heart of palm.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and heart of palm are high in calories. Olive oil has 675% more calories than heart of palm - olive oil has 884 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Heart of Palm | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | ~ | 89% |
| Fat | 100% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has signficantly less carbohydrates than heart of palm - heart of palm has 25.5g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Heart of palm has signficantly more dietary fiber than olive oil - heart of palm has 1.5g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Heart of palm has more protein than olive oil - heart of palm has 2.7g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and heart of palm has 100% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has more Vitamin C than olive oil - heart of palm has 6.8mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Heart of palm and olive oil contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 27 times more Vitamin E than heart of palm - olive oil has 14.4mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Olive oil has more Vitamin K than heart of palm - olive oil has 60.2ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Heart of palm has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Olive Oil | Heart of Palm | |
|---|---|---|
| Thiamin | ~ | 0.045 MG |
| Riboflavin | ~ | 0.17 MG |
| Niacin | ~ | 0.85 MG |
| Vitamin B6 | ~ | 0.725 MG |
| Folate | ~ | 20 UG |
Minerals
calcium
Heart of palm has 17 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 200% more iron than olive oil - olive oil has 0.56mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Heart of palm is an excellent source of potassium and it has 1794 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Olive Oil | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.013 G |
| Total | 0.761 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than heart of palm per 100 grams.
| Olive Oil | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.076 G |
| Total | 10.176 G | 0.076 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Olive Oil g
()
|
Daily Values (%) |
Cooked Heart of Palm g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olive oil or heart of palm contain more calories in 100 grams?Both olive oil and heart of palm are high in calories. Olive oil has 680% more calories than heart of palm - olive oil has 884 calories in 100g and heart of palm has 114 calories.
Does heart of palm or olive oil have more carbohydrates?
By weight, olive oil has signficantly fewer carbohydrates than heart of palm - heart of palm has 25.5g of carbs for 100g and olive oil has no carbs..
Does olive oil or heart of palm contain more potassium?
Heart of palm is a rich source of potassium and it has 1794 times more potassium than olive oil - olive oil has 1mg of potassium in 100 grams and heart of palm has 1795mg of potassium.