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  6. Almond butter vs. Heart of palm

Almond butter vs. Heart of palm — In-Depth Nutrition Comparison

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What are the differences between almond butter and heart of palm?

  • Almond butter is higher in vitamin E, magnesium, vitamin B2, phosphorus, fiber, calcium, copper, and iron, yet heart of palm is higher in vitamin B6 and potassium.
  • Almond butter's daily need coverage for vitamin E is 158% more.
  • Almond butter has 28 times more magnesium than heart of palm. While almond butter has 279mg of magnesium, heart of palm has only 10mg.

We used Nuts, almond butter, plain, without salt added and Hearts of palm, raw types in this article.

Infographic

Almond butter vs Heart of palm 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +2690%
Contains more CalciumCalcium +1827.8%
Contains more IronIron +106.5%
Contains more CopperCopper +45%
Contains more PhosphorusPhosphorus +262.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +242.9%
Contains more PotassiumPotassium +141.4%
Contains more ZincZinc +13.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +4742%
Contains more Vitamin B2Vitamin B2 +421.7%
Contains more Vitamin B3Vitamin B3 +250.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +120.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B6Vitamin B6 +686.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Heart of palm DV% diff.
Vitamin E 24.21mg 0.5mg 158%
Manganese 2.131mg 93%
Polyunsaturated fat 13.613g 0.089g 90%
Fats 55.5g 0.2g 85%
Monounsaturated fat 32.445g 0.005g 81%
Magnesium 279mg 10mg 64%
Vitamin B2 0.939mg 0.18mg 58%
Vitamin B6 0.103mg 0.81mg 54%
Phosphorus 508mg 140mg 53%
Protein 20.96g 2.7g 37%
Fiber 10.3g 1.5g 35%
Calcium 347mg 18mg 33%
Copper 0.934mg 0.644mg 32%
Potassium 748mg 1806mg 31%
Calories 614kcal 115kcal 25%
Iron 3.49mg 1.69mg 23%
Saturated fat 4.152g 0.046g 19%
Vitamin B3 3.155mg 0.9mg 14%
Choline 52.1mg 0mg 9%
Vitamin C 0mg 8mg 9%
Folate 53µg 24µg 7%
Vitamin B5 0.318mg 6%
Zinc 3.29mg 3.73mg 4%
Selenium 2.4µg 0.7µg 3%
Carbs 18.82g 25.61g 2%
Vitamin B1 0.041mg 0.05mg 1%
Net carbs 8.52g 24.11g N/A
Sugar 4.43g 17.16g N/A
Starch 0.08g 0%
Sodium 7mg 14mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +676.3%
Contains more FatsFats +27650%
Contains more OtherOther +54.8%
Contains more CarbsCarbs +36.1%
Contains more WaterWater +4137.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +648800%
Contains more Poly. FatPolyunsaturated fat +15195.5%
Contains less Sat. FatSaturated fat -98.9%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.