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Dried fruit vs Heart of palm - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Heart of palm
Heart of palm contains less Sugars (difference - 36.28g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Heart of palm
Lower in Sugars ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dried fruit Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Dried fruit
19
Heart of palm
Mineral Summary Score
33
Dried fruit
51
Heart of palm

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +57.4%
Contains more Calcium +205.6%
Contains more Magnesium +220%
Contains less Sodium -28.6%
Contains more Potassium +55.4%
Contains more Copper +87.8%
Contains more Zinc +856.4%
Contains more Phosphorus +97.2%
Contains more Iron +57.4%
Contains more Calcium +205.6%
Contains more Magnesium +220%
Contains less Sodium -28.6%
Contains more Potassium +55.4%
Contains more Copper +87.8%
Contains more Zinc +856.4%
Contains more Phosphorus +97.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +5200%
Contains more Vitamin E +766%
Contains more Vitamin B3 +187.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +700%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +143.2%
Contains more Vitamin B6 +466.4%
Contains more Vitamin A +5200%
Contains more Vitamin E +766%
Contains more Vitamin B3 +187.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +700%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +143.2%
Contains more Vitamin B6 +466.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Dried fruit
16%
Heart of palm
Carbohydrates
63%
Dried fruit
26%
Heart of palm
Fats
2%
Dried fruit
1%
Heart of palm

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Heart of palm Opinion
Calories 241 115 Dried fruit
Protein 3.39 2.7 Dried fruit
Fats 0.51 0.2 Dried fruit
Vitamin C 1 8 Heart of palm
Carbs 62.64 25.61 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 1.69 Dried fruit
Calcium 55 18 Dried fruit
Potassium 1162 1806 Heart of palm
Magnesium 32 10 Dried fruit
Sugars 53.44 17.16 Dried fruit
Fiber 7.3 1.5 Dried fruit
Copper 0.343 0.644 Heart of palm
Zinc 0.39 3.73 Heart of palm
Starch 0.35 Dried fruit
Phosphorus 71 140 Heart of palm
Sodium 10 14 Dried fruit
Vitamin A 3604 68 Dried fruit
Vitamin E 4.33 0.5 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.05 Heart of palm
Vitamin B2 0.074 0.18 Heart of palm
Vitamin B3 2.589 0.9 Dried fruit
Vitamin B5 0.516 Dried fruit
Vitamin B6 0.143 0.81 Heart of palm
Vitamin B12 0 0
Vitamin K 3.1 0 Dried fruit
Folic acid (B9) 0 0
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.046 Dried fruit
Monounsaturated Fat 0.074 0.005 Dried fruit
Polyunsaturated fat 0.074 0.089 Heart of palm
Tryptophan 0.016 Dried fruit
Threonine 0.073 Dried fruit
Isoleucine 0.063 Dried fruit
Leucine 0.105 Dried fruit
Lysine 0.083 Dried fruit
Methionine 0.015 Dried fruit
Phenylalanine 0.062 Dried fruit
Valine 0.078 Dried fruit
Histidine 0.047 Dried fruit
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.