Soybean Oil vs. Heart of Palm
Nutrition comparison of Soybean 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
soybean 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 soybean oil and heart of palm:
- Both soybean oil and heart of palm are high in calories.
- Heart of palm has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Heart of palm has signficantly more dietary fiber than soybean oil.
- Heart of palm has signficantly more iron than soybean oil.
- Heart of palm is an excellent source of potassium.
- Soybean oil has signficantly less carbohydrates than heart of palm.
- Soybean oil has signficantly less sugar than heart of palm.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) 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 soybean oil and heart of palm are high in calories. Soybean oil has 675% more calories than heart of palm - soybean oil has 884 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, soybean oil is lighter in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Soybean 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:
| Soybean Oil | Heart of Palm | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | ~ | 89% |
| Fat | 100% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has signficantly less carbohydrates than heart of palm - heart of palm has 25.5g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Heart of palm has signficantly more dietary fiber than soybean oil - heart of palm has 1.5g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Heart of palm has more protein than soybean oil - heart of palm has 2.7g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and heart of palm has 100% less saturated fat than soybean oil - soybean oil has 15.3g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
trans fat
Both soybean oil and heart of palm are low in trans fat - soybean oil has 0.68g 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 soybean oil - heart of palm has 6.8mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Heart of palm and soybean oil contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 15 times more Vitamin E than heart of palm - soybean oil has 8.2mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has more Vitamin K than heart of palm - soybean oil has 183.9ug 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.
| Soybean 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 soybean oil - heart of palm has 18mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Heart of palm has signficantly more iron than soybean oil - soybean oil has 0.02mg 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 soybean oil - heart of palm has 1795mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Soybean Oil | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.013 G |
| Total | 7.034 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than heart of palm per 100 grams.
| Soybean Oil | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.242 G | ~ |
| linoleic acid | 50.299 G | 0.076 G |
| Total | 50.541 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: Soybean Oil (Oil, vegetable, soybean, refined) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Soybean 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 soybean oil or heart of palm contain more calories in 100 grams?Both soybean oil and heart of palm are high in calories. Soybean oil has 680% more calories than heart of palm - soybean oil has 884 calories in 100g and heart of palm has 114 calories.
Does heart of palm or soybean oil have more carbohydrates?
By weight, soybean oil has signficantly fewer carbohydrates than heart of palm - heart of palm has 25.5g of carbs for 100g and soybean oil has no carbs..
Does heart of palm or soybean oil contain more potassium?
Heart of palm is a rich source of potassium and it has more potassium than soybean oil - heart of palm has 1795mg of potassium in 100 grams and soybean oil does not contain significant amounts.