Heart of palm vs. Prunes — In-Depth Nutrition Comparison
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Summary of differences between Heart of palm and Prunes
- Heart of palm has more Vitamin B6, Copper, Potassium, Zinc, Phosphorus, Iron, and Vitamin C, while Prunes has more Vitamin K, Fiber, and Magnesium.
- Prunes covers your daily need of Vitamin K 50% more than Heart of palm.
- Heart of palm contains 13 times more Vitamin C than Prunes. While Heart of palm contains 8mg of Vitamin C, Prunes contains only 0.6mg.
These are the specific foods used in this comparison Hearts of palm, raw and Plums, dried (prunes), uncooked.
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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.
Contains
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Iron
+81.7%
Contains
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Phosphorus
+102.9%
Contains
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Potassium
+146.7%
Contains
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Zinc
+747.7%
Contains
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Copper
+129.2%
Contains
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Selenium
+133.3%
Contains
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Calcium
+138.9%
Contains
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Magnesium
+310%
Contains
less
Sodium
-85.7%
Contains
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Iron
+81.7%
Contains
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Phosphorus
+102.9%
Contains
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Potassium
+146.7%
Contains
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Zinc
+747.7%
Contains
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Copper
+129.2%
Contains
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Selenium
+133.3%
Contains
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Calcium
+138.9%
Contains
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Magnesium
+310%
Contains
less
Sodium
-85.7%
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.
:
Contains
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Vitamin E
+16.3%
Contains
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Vitamin C
+1233.3%
Contains
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Vitamin B6
+295.1%
Contains
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Folate
+500%
Contains
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Vitamin A
+1048.5%
Contains
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Vitamin B3
+109.1%
Contains
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Vitamin K
+∞%
Equal in Vitamin B1 - 0.051
Equal in Vitamin B2 - 0.186
Contains
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Vitamin E
+16.3%
Contains
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Vitamin C
+1233.3%
Contains
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Vitamin B6
+295.1%
Contains
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Folate
+500%
Contains
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Vitamin A
+1048.5%
Contains
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Vitamin B3
+109.1%
Contains
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Vitamin K
+∞%
Equal in Vitamin B1 - 0.051
Equal in Vitamin B2 - 0.186
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+23.9%
Contains
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Water
+124.8%
Contains
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Fats
+90%
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Carbs
+149.4%
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Other
+32.7%
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Contains
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Protein
+23.9%
Contains
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Water
+124.8%
Contains
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Fats
+90%
Contains
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Carbs
+149.4%
Contains
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Other
+32.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-47.7%
Contains
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Polyunsaturated fat
+43.5%
Contains
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Monounsaturated Fat
+960%
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
0.088 g
Monounsaturated Fat:
0.053 g
Polyunsaturated fat:
0.062 g
Contains
less
Saturated Fat
-47.7%
Contains
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Polyunsaturated fat
+43.5%
Contains
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Monounsaturated Fat
+960%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 24.11g | 56.78g |
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| Protein | 2.7g | 2.18g |
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| Fats | 0.2g | 0.38g |
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| Carbs | 25.61g | 63.88g |
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| Calories | 115kcal | 240kcal |
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| Starch | 5.11g |
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| Fructose | 12.45g |
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| Sugar | 17.16g | 38.13g |
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| Fiber | 1.5g | 7.1g |
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| Calcium | 18mg | 43mg |
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| Iron | 1.69mg | 0.93mg |
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| Magnesium | 10mg | 41mg |
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| Phosphorus | 140mg | 69mg |
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| Potassium | 1806mg | 732mg |
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| Sodium | 14mg | 2mg |
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| Zinc | 3.73mg | 0.44mg |
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| Copper | 0.644mg | 0.281mg |
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| Manganese | 0.299mg |
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| Selenium | 0.7µg | 0.3µg |
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| Vitamin A | 68IU | 781IU |
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| Vitamin A RAE | 3µg | 39µg |
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| Vitamin E | 0.5mg | 0.43mg |
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| Vitamin C | 8mg | 0.6mg |
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| Vitamin B1 | 0.05mg | 0.051mg |
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| Vitamin B2 | 0.18mg | 0.186mg |
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| Vitamin B3 | 0.9mg | 1.882mg |
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| Vitamin B5 | 0.422mg |
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| Vitamin B6 | 0.81mg | 0.205mg |
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| Folate | 24µg | 4µg |
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| Vitamin K | 0µg | 59.5µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.049mg |
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| Isoleucine | 0.041mg |
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| Leucine | 0.066mg |
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| Lysine | 0.05mg |
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| Methionine | 0.016mg |
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| Phenylalanine | 0.052mg |
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| Valine | 0.056mg |
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| Histidine | 0.027mg |
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| Saturated Fat | 0.046g | 0.088g |
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| Monounsaturated Fat | 0.005g | 0.053g |
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| Polyunsaturated fat | 0.089g | 0.062g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
62%
32%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Heart of palm is lower in Sugar (difference - 20.97g)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Heart of palm is cheaper (difference - $2)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.