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  6. Almonds vs. Heart of palm

Almonds vs. Heart of palm — In-Depth Nutrition Comparison

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Summary of differences between almonds and heart of palm

  • Almonds have more vitamin E, vitamin B2, magnesium, phosphorus, fiber, copper, iron, and calcium, while heart of palm has more vitamin B6 and potassium.
  • Almonds cover your daily need for vitamin E, 168% more than heart of palm.
  • Almonds contain 27 times more magnesium than heart of palm. While almonds contain 270mg of magnesium, heart of palm contains only 10mg.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of heart of palm is 32.

These are the specific foods used in this comparison Nuts, almonds and Hearts of palm, raw.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +2600%
Contains more CalciumCalcium +1394.4%
Contains more IronIron +119.5%
Contains more CopperCopper +60.1%
Contains more PhosphorusPhosphorus +243.6%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +485.7%
Contains more PotassiumPotassium +146.4%
Contains more ZincZinc +19.6%

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 +5026%
Contains more Vitamin B1Vitamin B1 +310%
Contains more Vitamin B2Vitamin B2 +532.2%
Contains more Vitamin B3Vitamin B3 +302%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +83.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +491.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Heart of palm DV% diff.
Vitamin E 25.63mg 0.5mg 168%
Manganese 2.179mg 95%
Polyunsaturated fat 12.329g 0.089g 82%
Monounsaturated fat 31.551g 0.005g 79%
Fats 49.93g 0.2g 77%
Vitamin B2 1.138mg 0.18mg 74%
Magnesium 270mg 10mg 62%
Vitamin B6 0.137mg 0.81mg 52%
Phosphorus 481mg 140mg 49%
Fiber 12.5g 1.5g 44%
Copper 1.031mg 0.644mg 43%
Protein 21.15g 2.7g 37%
Potassium 733mg 1806mg 32%
Calcium 269mg 18mg 25%
Iron 3.71mg 1.69mg 25%
Calories 579kcal 115kcal 23%
Saturated fat 3.802g 0.046g 17%
Vitamin B3 3.618mg 0.9mg 17%
Vitamin B1 0.205mg 0.05mg 13%
Choline 52.1mg 0mg 9%
Vitamin C 0mg 8mg 9%
Vitamin B5 0.471mg 9%
Zinc 3.12mg 3.73mg 6%
Selenium 4.1µg 0.7µg 6%
Folate 44µg 24µg 5%
Sodium 1mg 14mg 1%
Carbs 21.55g 25.61g 1%
Net carbs 9.05g 24.11g N/A
Sugar 4.35g 17.16g N/A
Starch 0.72g 0%
Vitamin A 0µg 3µg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +683.3%
Contains more FatsFats +24865%
Contains more OtherOther +48.7%
Contains more CarbsCarbs +18.8%
Contains more WaterWater +1476%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +630920%
Contains more Poly. FatPolyunsaturated fat +13752.8%
Contains less Sat. FatSaturated fat -98.8%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.