Olives vs. Heart of Palm
Nutrition comparison of Olives 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
olives
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 olives and heart of palm:
- Both olives and heart of palm are high in calories.
- Heart of palm has 48.5 times less saturated fat than olive.
- Heart of palm has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Heart of palm is an excellent source of potassium.
- Olive has 3.2 times less carbohydrates than heart of palm.
- Olive has signficantly less sugar than heart of palm.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) 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 olives and heart of palm are high in calories. Olive is very similar to heart of palm for calories - olive has 116 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Olives has a macronutrient ratio of 3:19:78 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Heart of Palm | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 19% | 89% |
| Fat | 78% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 3.2 times less carbohydrates than heart of palm - olive has 6g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Olives and heart of palm contain similar amounts of dietary fiber - olive has 1.6g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Olive has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Heart of palm has 219% more protein than olive - olive has 0.84g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Heart of palm has 48.5 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has 656% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Olives and heart of palm contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Olives and heart of palm contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Olives and heart of palm contain similar amounts of Vitamin K - olive has 1.4ug 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.
| Olives | Heart of Palm | |
|---|---|---|
| Thiamin | 0.003 MG | 0.045 MG |
| Riboflavin | ~ | 0.17 MG |
| Niacin | 0.037 MG | 0.85 MG |
| Pantothenic acid | 0.015 MG | ~ |
| Vitamin B6 | 0.009 MG | 0.725 MG |
| Folate | ~ | 20 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 389% more calcium than heart of palm - olive has 88mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Olive is an excellent source of iron and it has 274% more iron than heart of palm - olive has 6.3mg 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 223 times more potassium than olive - olive has 8mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Olives | Heart of Palm | |
|---|---|---|
| beta-carotene | 198 UG | 39 UG |
| lutein + zeaxanthin | 510 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than heart of palm per 100 grams.
| Olives | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.076 G |
| Total | 0.684 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: Olives (Olives, ripe, canned (small-extra large)) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Olives 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 % |
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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 % |
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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 % |
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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 olives or heart of palm contain more calories in 100 grams?Both olives and heart of palm are high in calories. Olive is quite similar to heart of palm for calories - olive has 116 calories in 100g and heart of palm has 114 calories.
Does olives or heart of palm have more carbohydrates?
By weight, olive has 3.2 times fewer carbohydrates than heart of palm - olive has 6g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does olives or heart of palm contain more calcium?
Olive is a rich source of calcium and it has 390% more calcium than heart of palm - olive has 88mg of calcium in 100 grams and heart of palm has 18mg of calcium.
Does olives or heart of palm contain more iron?
Olive is an abundant source of iron and it has 270% more iron than heart of palm - olive has 6.3mg of iron in 100 grams and heart of palm has 1.7mg of iron.
Does olives or heart of palm contain more potassium?
Heart of palm is a rich source of potassium and it has 223 times more potassium than olive - olive has 8mg of potassium in 100 grams and heart of palm has 1795mg of potassium.