Coconut Oil vs. Heart of Palm
Nutrition comparison of Coconut 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
coconut 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 coconut oil and heart of palm:
- Both coconut oil and heart of palm are high in calories.
- Coconut oil has signficantly less carbohydrates than heart of palm.
- Coconut oil has signficantly less sugar than heart of palm.
- Heart of palm has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Heart of palm has signficantly more dietary fiber than coconut oil.
- Heart of palm has signficantly more iron than coconut oil.
- Heart of palm is an excellent source of potassium.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) 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 coconut oil and heart of palm are high in calories. Coconut oil has 682% more calories than heart of palm - coconut oil has 892 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, coconut oil is lighter in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Coconut 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:
| Coconut Oil | Heart of Palm | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | ~ | 89% |
| Fat | 100% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has signficantly less carbohydrates than heart of palm - heart of palm has 25.5g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Heart of palm has signficantly more dietary fiber than coconut oil - heart of palm has 1.5g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Heart of palm has more protein than coconut oil - heart of palm has 2.7g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and heart of palm has 100% less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
trans fat
Both coconut oil and heart of palm are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and heart of palm does not contain significant amounts.
Vitamins
Vitamin C
Heart of palm has more Vitamin C than coconut oil - heart of palm has 6.8mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Heart of palm and coconut oil contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and heart of palm contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Coconut oil and heart of palm contain similar amounts of Vitamin K - coconut oil has 0.6ug 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.
| Coconut 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 coconut oil - coconut oil has 1mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has signficantly more iron than coconut oil - coconut oil has 0.05mg 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 more potassium than coconut oil - heart of palm has 1795mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both coconut oil and heart of palm contain significant amounts of alpha linoleic acid (ALA).
| Coconut Oil | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.013 G |
| Total | 0.019 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than heart of palm per 100 grams.
| Coconut Oil | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 0.076 G |
| Total | 1.759 G | 0.076 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut Oil or Heart of Palm .
Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Coconut 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 coconut oil or heart of palm contain more calories in 100 grams?Both coconut oil and heart of palm are high in calories. Coconut oil has 680% more calories than heart of palm - coconut oil has 892 calories in 100g and heart of palm has 114 calories.
Does heart of palm or coconut oil have more carbohydrates?
By weight, coconut oil has signficantly fewer carbohydrates than heart of palm - heart of palm has 25.5g of carbs for 100g and coconut oil has no carbs..
Does heart of palm or coconut oil contain more potassium?
Heart of palm is a rich source of potassium and it has more potassium than coconut oil - heart of palm has 1795mg of potassium in 100 grams and coconut oil does not contain significant amounts.