Avocado vs. Heart of palm — In-Depth Nutrition Comparison
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How are Avocado and Heart of palm different?
- Avocado is higher in Fiber, Vitamin K, Folate, and Vitamin E , however, Heart of palm is richer in Copper, Vitamin B6, Potassium, Zinc, Iron, and Phosphorus.
- Daily need coverage for Copper from Heart of palm is 50% higher.
Avocados, raw, all commercial varieties and Hearts of palm, raw are the varieties used in this article.
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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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Magnesium
+190%
Contains
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Sodium
-50%
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Calcium
+50%
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Iron
+207.3%
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Phosphorus
+169.2%
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Potassium
+272.4%
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Zinc
+482.8%
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Copper
+238.9%
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Selenium
+75%
Contains
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Magnesium
+190%
Contains
less
Sodium
-50%
Contains
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Calcium
+50%
Contains
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Iron
+207.3%
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Phosphorus
+169.2%
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Potassium
+272.4%
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Zinc
+482.8%
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Copper
+238.9%
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Selenium
+75%
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 A
+114.7%
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Vitamin E
+314%
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Vitamin C
+25%
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Vitamin B1
+34%
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Vitamin B3
+93.1%
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Folate
+237.5%
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Vitamin K
+∞%
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Vitamin B2
+38.5%
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Vitamin B6
+215.2%
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Vitamin A
+114.7%
Contains
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Vitamin E
+314%
Contains
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Vitamin C
+25%
Contains
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Vitamin B1
+34%
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Vitamin B3
+93.1%
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Folate
+237.5%
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Vitamin K
+∞%
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Vitamin B2
+38.5%
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Vitamin B6
+215.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+7230%
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Protein
+35%
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Carbs
+200.2%
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Other
+25.9%
Equal in Water - 69.5
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
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Fats
+7230%
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Protein
+35%
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Carbs
+200.2%
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Other
+25.9%
Equal in Water - 69.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+195880%
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Polyunsaturated fat
+1940.4%
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Saturated Fat
-97.8%
Saturated Fat:
2.126 g
Monounsaturated Fat:
9.799 g
Polyunsaturated fat:
1.816 g
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
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Monounsaturated Fat
+195880%
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Polyunsaturated fat
+1940.4%
Contains
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Saturated Fat
-97.8%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.83g | 24.11g |
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| Protein | 2g | 2.7g |
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| Fats | 14.66g | 0.2g |
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| Carbs | 8.53g | 25.61g |
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| Calories | 160kcal | 115kcal |
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| Starch | 0.11g |
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| Fructose | 0.12g |
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| Sugar | 0.66g | 17.16g |
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| Fiber | 6.7g | 1.5g |
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| Calcium | 12mg | 18mg |
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| Iron | 0.55mg | 1.69mg |
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| Magnesium | 29mg | 10mg |
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| Phosphorus | 52mg | 140mg |
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| Potassium | 485mg | 1806mg |
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| Sodium | 7mg | 14mg |
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| Zinc | 0.64mg | 3.73mg |
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| Copper | 0.19mg | 0.644mg |
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| Manganese | 0.142mg |
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| Selenium | 0.4µg | 0.7µg |
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| Vitamin A | 146IU | 68IU |
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| Vitamin A RAE | 7µg | 3µg |
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| Vitamin E | 2.07mg | 0.5mg |
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| Vitamin C | 10mg | 8mg |
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| Vitamin B1 | 0.067mg | 0.05mg |
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| Vitamin B2 | 0.13mg | 0.18mg |
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| Vitamin B3 | 1.738mg | 0.9mg |
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| Vitamin B5 | 1.389mg |
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| Vitamin B6 | 0.257mg | 0.81mg |
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| Folate | 81µg | 24µg |
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| Vitamin K | 21µg | 0µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.073mg |
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| Isoleucine | 0.084mg |
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| Leucine | 0.143mg |
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| Lysine | 0.132mg |
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| Methionine | 0.038mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.107mg |
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| Histidine | 0.049mg |
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| Saturated Fat | 2.126g | 0.046g |
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| Monounsaturated Fat | 9.799g | 0.005g |
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| Polyunsaturated fat | 1.816g | 0.089g |
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| Omega-6 - Gamma-linoleic acid | 0.015g |
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| Omega-3 - ALA | 0.111g |
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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
35%
26%
Minerals Daily Need Coverage Score
21%
62%
Comparison summary
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 2.08g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 8)
Which food is cheaper?
Heart of palm is cheaper (difference - $0.8)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 16.5g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)