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  6. Heart of palm vs. Fruit leather

Heart of palm vs. Fruit leather — In-Depth Nutrition Comparison

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A recap on differences between Heart of palm and Fruit leather

  • Heart of palm has more Copper, Potassium, Vitamin B6, Zinc, Phosphorus, Iron, and Vitamin B2, however, Fruit leather is higher in Vitamin C, and Vitamin K.
  • Fruit leather covers your daily Vitamin C needs 53% more than Heart of palm.
  • Fruit leather contains 20 times less Zinc than Heart of palm. Heart of palm contains 3.73mg of Zinc, while Fruit leather contains 0.19mg.
  • Heart of palm has less Sodium.

Food varieties used in this article are Hearts of palm, raw and Snacks, fruit leather, pieces.

Infographic

Heart of palm vs Fruit leather infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Heart of palm
Heart of palm
6
:
3
Fruit leather
Fruit leather
Contains more Iron +125.3%
Contains more Phosphorus +483.3%
Contains more Potassium +1001.2%
Contains less Sodium -96.5%
Contains more Zinc +1863.2%
Contains more Copper +276.6%
Contains more Magnesium +40%
Contains more Selenium +285.7%
Equal in Calcium - 18
Heart of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Fruit leather
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 29% 10% 11% 15% 53% 6% 57% 24% 15%
Contains more Iron +125.3%
Contains more Phosphorus +483.3%
Contains more Potassium +1001.2%
Contains less Sodium -96.5%
Contains more Zinc +1863.2%
Contains more Copper +276.6%
Contains more Magnesium +40%
Contains more Selenium +285.7%
Equal in Calcium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Heart of palm
Heart of palm
6
:
4
Fruit leather
Fruit leather
Contains more Vitamin A +17.2%
Contains more Vitamin B1 +16.3%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +800%
Contains more Vitamin B6 +170%
Contains more Folate +500%
Contains more Vitamin E +12%
Contains more Vitamin C +600%
Contains more Vitamin K +∞%
Heart of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Fruit leather
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 187% 11% 24% 2% 20% 70% 3% 0% 46%
Contains more Vitamin A +17.2%
Contains more Vitamin B1 +16.3%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +800%
Contains more Vitamin B6 +170%
Contains more Folate +500%
Contains more Vitamin E +12%
Contains more Vitamin C +600%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Heart of palm
Heart of palm
3
:
2
Fruit leather
Fruit leather
Contains more Protein +170%
Contains more Water +465%
Contains more Other +65.8%
Contains more Fats +1240%
Contains more Carbs +223.4%
Heart of palm
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Fruit leather
3% 83% 12%
Protein: 1 g
Fats: 2.68 g
Carbs: 82.82 g
Water: 12.3 g
Other: 1.2 g
Contains more Protein +170%
Contains more Water +465%
Contains more Other +65.8%
Contains more Fats +1240%
Contains more Carbs +223.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Heart of palm
Heart of palm
1
:
2
Fruit leather
Fruit leather
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +29500%
Contains more Polyunsaturated fat +518%
Heart of palm
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Fruit leather
24% 55% 21%
Saturated Fat: 0.65 g
Monounsaturated Fat: 1.48 g
Polyunsaturated fat: 0.55 g
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +29500%
Contains more Polyunsaturated fat +518%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Fruit leather
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Fruit leather Opinion
Net carbs 24.11g 82.82g Fruit leather
Protein 2.7g 1g Heart of palm
Fats 0.2g 2.68g Fruit leather
Carbs 25.61g 82.82g Fruit leather
Calories 115kcal 359kcal Fruit leather
Sugar 17.16g 57.58g Heart of palm
Fiber 1.5g 0g Heart of palm
Calcium 18mg 18mg
Iron 1.69mg 0.75mg Heart of palm
Magnesium 10mg 14mg Fruit leather
Phosphorus 140mg 24mg Heart of palm
Potassium 1806mg 164mg Heart of palm
Sodium 14mg 403mg Heart of palm
Zinc 3.73mg 0.19mg Heart of palm
Copper 0.644mg 0.171mg Heart of palm
Manganese 0.184mg Fruit leather
Selenium 0.7µg 2.7µg Fruit leather
Vitamin A 68IU 58IU Heart of palm
Vitamin A RAE 3µg 6µg Fruit leather
Vitamin E 0.5mg 0.56mg Fruit leather
Vitamin C 8mg 56mg Fruit leather
Vitamin B1 0.05mg 0.043mg Heart of palm
Vitamin B2 0.18mg 0.1mg Heart of palm
Vitamin B3 0.9mg 0.1mg Heart of palm
Vitamin B5 0.319mg Fruit leather
Vitamin B6 0.81mg 0.3mg Heart of palm
Folate 24µg 4µg Heart of palm
Vitamin K 0µg 18.2µg Fruit leather
Saturated Fat 0.046g 0.65g Heart of palm
Monounsaturated Fat 0.005g 1.48g Fruit leather
Polyunsaturated fat 0.089g 0.55g Fruit leather

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Fruit leather
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Heart of palm
31%
Fruit leather
Minerals Daily Need Coverage Score
62%
Heart of palm
22%
Fruit leather

Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 40.42g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 389mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.604g)
Which food is lower in glycemic index?
Fruit leather
Fruit leather is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Fruit leather - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167540/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.