Flaxseed Oil vs. Heart of Palm

Nutrition comparison of Flaxseed 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 flaxseed 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 flaxseed oil and heart of palm:

  • Both flaxseed oil and heart of palm are high in calories.
  • Flaxseed oil has signficantly less carbohydrates than heart of palm.
  • Flaxseed 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 flaxseed oil.
  • Heart of palm has signficantly more iron than flaxseed oil.
  • Heart of palm is an excellent source of potassium.
Detailed nutritional comparison of flaxseed oil and heart of palm is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseed Oil src
Image of Heart of Palm src

Calories and Carbs

calories

Both flaxseed oil and heart of palm are high in calories. Flaxseed oil has 675% more calories than heart of palm - flaxseed oil has 884 calories per 100 grams and heart of palm has 114 calories.

For macronutrient ratios, flaxseed oil is lighter in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Flaxseed 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:

Flaxseed Oil Heart of Palm
Protein ~ 9%
Carbohydrates ~ 89%
Fat 100% 2%
Alcohol ~ ~

carbohydrates

Flaxseed oil has signficantly less carbohydrates than heart of palm - heart of palm has 25.5g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.

dietary fiber

Heart of palm has signficantly more dietary fiber than flaxseed oil - heart of palm has 1.5g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.

sugar

Flaxseed oil has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and flaxseed oil does not contain significant amounts.

Protein

protein

Heart of palm has 23 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and heart of palm has 2.7g of protein.

Fat

saturated fat

Flaxseed oil is high in saturated fat and heart of palm has 99% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.

trans fat

Both flaxseed oil and heart of palm are low in trans fat - flaxseed oil has 0.09g 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 flaxseed oil - heart of palm has 6.8mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.

Vitamin A

Heart of palm and flaxseed oil contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.

Vitamin E

Flaxseed oil and heart of palm contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.

Vitamin K

Flaxseed oil has more Vitamin K than heart of palm - flaxseed oil has 9.3ug 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.

Flaxseed 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 flaxseed oil - flaxseed 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 flaxseed oil - heart of palm has 1.7mg of iron per 100 grams and flaxseed oil does not contain significant amounts.

potassium

Heart of palm is an excellent source of potassium and it has more potassium than flaxseed oil - heart of palm has 1795mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than heart of palm per 100 grams.

Flaxseed Oil Heart of Palm
alpha linoleic acid 53.368 G 0.013 G
Total 53.368 G 0.013 G

omega 6s

Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than heart of palm per 100 grams.

Flaxseed Oil Heart of Palm
other omega 6 0.015 G ~
linoleic acid 14.327 G 0.076 G
Total 14.342 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 Flaxseed Oil or Heart of Palm .

Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .

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FAQ

Does flaxseed oil or heart of palm contain more calories in 100 grams?
Both flaxseed oil and heart of palm are high in calories. Flaxseed oil has 680% more calories than heart of palm - flaxseed oil has 884 calories in 100g and heart of palm has 114 calories.

Does heart of palm or flaxseed oil have more carbohydrates?
By weight, flaxseed oil has signficantly fewer carbohydrates than heart of palm - heart of palm has 25.5g of carbs for 100g and flaxseed oil has no carbs..

Does heart of palm or flaxseed oil contain more potassium?
Heart of palm is a rich source of potassium and it has more potassium than flaxseed oil - heart of palm has 1795mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.