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

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A recap on differences between apples and heart of palm

  • Apples have less copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, folate, and vitamin B3.
  • Heart of palm covers your daily copper needs 69% more than apples.
  • Heart of palm contains 2 times less fiber than apples. Apples contain 2.4g of fiber, while heart of palm contains 1.5g.

Food varieties used in this article are Apples, raw, with skin and Hearts of palm, raw.

Infographic

Apple 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.
Apple
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +1587.9%
Contains more IronIron +1308.3%
Contains more CopperCopper +2285.2%
Contains more ZincZinc +9225%
Contains more PhosphorusPhosphorus +1172.7%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
3
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +73.9%
Contains more Vitamin EVitamin E +177.8%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B2Vitamin B2 +592.3%
Contains more Vitamin B3Vitamin B3 +889%
Contains more Vitamin B6Vitamin B6 +1875.6%
Contains more FolateFolate +700%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Heart of palm DV% diff.
Copper 0.027mg 0.644mg 69%
Vitamin B6 0.041mg 0.81mg 59%
Potassium 107mg 1806mg 50%
Zinc 0.04mg 3.73mg 34%
Iron 0.12mg 1.69mg 20%
Phosphorus 11mg 140mg 18%
Vitamin B2 0.026mg 0.18mg 12%
Fructose 5.9g 7%
Folate 3µg 24µg 5%
Vitamin B3 0.091mg 0.9mg 5%
Protein 0.26g 2.7g 5%
Vitamin C 4.6mg 8mg 4%
Carbs 13.81g 25.61g 4%
Fiber 2.4g 1.5g 4%
Calories 52kcal 115kcal 3%
Vitamin B1 0.017mg 0.05mg 3%
Vitamin E 0.18mg 0.5mg 2%
Manganese 0.035mg 2%
Vitamin K 2.2µg 0µg 2%
Magnesium 5mg 10mg 1%
Sodium 1mg 14mg 1%
Vitamin B5 0.061mg 1%
Choline 3.4mg 0mg 1%
Calcium 6mg 18mg 1%
Selenium 0µg 0.7µg 1%
Fats 0.17g 0.2g 0%
Net carbs 11.41g 24.11g N/A
Sugar 10.39g 17.16g N/A
Starch 0.05g 0%
Vitamin A 3µg 3µg 0%
Saturated fat 0.028g 0.046g 0%
Monounsaturated fat 0.007g 0.005g 0%
Polyunsaturated fat 0.051g 0.089g 0%
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 WaterWater +23.1%
Contains more ProteinProtein +938.5%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +85.4%
Contains more OtherOther +895%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
2
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 less Sat. FatSaturated fat -39.1%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +74.5%

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.