Canola Oil vs. Heart of Palm
Nutrition comparison of Canola 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
canola 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 canola oil and heart of palm:
- Both canola oil and heart of palm are high in calories.
- Canola oil has signficantly less carbohydrates than heart of palm.
- Canola oil has signficantly less sugar than heart of palm.
- Canola oil is an excellent source of Vitamin E.
- Heart of palm has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Heart of palm has signficantly more dietary fiber than canola oil.
- Heart of palm has signficantly more iron than canola oil.
- Heart of palm is an excellent source of potassium.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) 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 canola oil and heart of palm are high in calories. Canola oil has 675% more calories than heart of palm - canola oil has 884 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, canola oil is lighter in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Canola 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:
| Canola Oil | Heart of Palm | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | ~ | 89% |
| Fat | 100% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Canola oil has signficantly less carbohydrates than heart of palm - heart of palm has 25.5g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Heart of palm has signficantly more dietary fiber than canola oil - heart of palm has 1.5g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
sugar
Canola oil has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Heart of palm has more protein than canola oil - heart of palm has 2.7g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and heart of palm has 99% less saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
trans fat
Both canola oil and heart of palm are low in trans fat - canola oil has 0.77g 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 canola oil - heart of palm has 6.8mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin A
Heart of palm and canola oil contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 42 times more Vitamin E than heart of palm - canola oil has 21.8mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
The B Vitamins
Heart of palm has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Canola 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 more calcium than canola oil - heart of palm has 18mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Heart of palm has signficantly more iron than canola oil - heart of palm has 1.7mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Heart of palm is an excellent source of potassium and it has more potassium than canola oil - heart of palm has 1795mg of potassium per 100 grams and canola oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canola oil has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Canola Oil | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.013 G |
| Total | 2.597 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than heart of palm per 100 grams.
| Canola Oil | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.674 G | ~ |
| linoleic acid | 14.501 G | 0.076 G |
| Total | 15.175 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: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Canola 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 canola oil or heart of palm contain more calories in 100 grams?Both canola oil and heart of palm are high in calories. Canola oil has 680% more calories than heart of palm - canola oil has 884 calories in 100g and heart of palm has 114 calories.
Does heart of palm or canola oil have more carbohydrates?
By weight, canola oil has signficantly fewer carbohydrates than heart of palm - heart of palm has 25.5g of carbs for 100g and canola oil has no carbs..
Does heart of palm or canola oil contain more potassium?
Heart of palm is a rich source of potassium and it has more potassium than canola oil - heart of palm has 1795mg of potassium in 100 grams and canola oil does not contain significant amounts.