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.
Detailed nutritional comparison of coconut 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: 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.


Image of Coconut Oil src
Image of Heart of Palm src

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 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: Coconut Oil (Oil, coconut) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .

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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.