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  6. Apple strudel vs. Heart of palm

Apple strudel vs. Heart of palm — In-Depth Nutrition Comparison

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What are the main differences between apple strudel and heart of palm?

  • Apple strudel is richer in selenium and vitamin B12, yet heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2.
  • Heart of palm's daily need coverage for copper is 68% higher.
  • Heart of palm contains less saturated fat.
  • Heart of palm has a lower glycemic index than apple strudel.

We used Strudel, apple and Hearts of palm, raw types in this comparison.

Infographic

Apple strudel 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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +771.4%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +1112.1%
Contains more IronIron +302.4%
Contains more CopperCopper +2046.7%
Contains more ZincZinc +1863.2%
Contains more PhosphorusPhosphorus +324.2%
Contains less SodiumSodium -89.6%

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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
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 AVitamin A +100%
Contains more Vitamin EVitamin E +184%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +16.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +370.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +620%
Contains more Vitamin B3Vitamin B3 +172.7%
Contains more Vitamin B6Vitamin B6 +1660.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 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 +22.2%
Contains more FatsFats +5500%
Contains more CarbsCarbs +60.5%
Contains more WaterWater +59.8%
Contains more OtherOther +121.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 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 +65240%
Contains more Poly. FatPolyunsaturated fat +5871.9%
Contains less Sat. FatSaturated fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple strudel Heart of palm DV% diff.
Copper 0.03mg 0.644mg 68%
Vitamin B6 0.046mg 0.81mg 59%
Potassium 149mg 1806mg 49%
Polyunsaturated fat 5.315g 0.089g 35%
Zinc 0.19mg 3.73mg 32%
Fats 11.2g 0.2g 17%
Iron 0.42mg 1.69mg 16%
Phosphorus 33mg 140mg 15%
Vitamin B2 0.025mg 0.18mg 12%
Selenium 6.1µg 0.7µg 10%
Vitamin B12 0.22µg 0µg 9%
Saturated fat 2.044g 0.046g 9%
Monounsaturated fat 3.267g 0.005g 8%
Manganese 0.19mg 8%
Calories 274kcal 115kcal 8%
Lysine 153mg 7%
Vitamin C 1.7mg 8mg 7%
Vitamin E 1.42mg 0.5mg 6%
Sodium 135mg 14mg 5%
Carbs 41.1g 25.61g 5%
Vitamin B5 0.27mg 5%
Vitamin B3 0.33mg 0.9mg 4%
Fiber 2.2g 1.5g 3%
Choline 17.4mg 0mg 3%
Vitamin K 2.9µg 0µg 2%
Cholesterol 6mg 0mg 2%
Folate 28µg 24µg 1%
Vitamin B1 0.04mg 0.05mg 1%
Protein 3.3g 2.7g 1%
Net carbs 38.9g 24.11g N/A
Magnesium 9mg 10mg 0%
Calcium 15mg 18mg 0%
Sugar 25.75g 17.16g N/A
Vitamin A 6µg 3µg 0%
Tryptophan 0.039mg 0%
Threonine 0.119mg 0%
Isoleucine 0.147mg 0%
Leucine 0.257mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.151mg 0%
Valine 0.164mg 0%
Histidine 0.076mg 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple strudel Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Apple strudel
24%
Heart of palm
Minerals Daily Need Coverage Score
14%
Apple strudel
62%
Heart of palm

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 8.59g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 121mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 1.998g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.