Avocado vs. Heart of palm — In-Depth Nutrition Comparison
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How are avocadoes and heart of palm different?
- Avocadoes are 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 for heart of palm is 50% higher.
Avocados, raw, all commercial varieties and Hearts of palm, raw are the varieties used in this article.
Infographic
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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 more MagnesiumMagnesium | +190% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +272.4% |
| Contains more IronIron | +207.3% |
| Contains more CopperCopper | +238.9% |
| Contains more ZincZinc | +482.8% |
| Contains more PhosphorusPhosphorus | +169.2% |
| Contains more SeleniumSelenium | +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 more Vitamin CVitamin C | +25% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin EVitamin E | +314% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin B3Vitamin B3 | +93.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +237.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +38.5% |
| Contains more Vitamin B6Vitamin B6 | +215.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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
| Contains more FatsFats | +7230% |
| Contains more ProteinProtein | +35% |
| Contains more CarbsCarbs | +200.2% |
| Contains more OtherOther | +25.9% |
~equal in
Water
~69.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
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 | +195880% |
| Contains more Poly. FatPolyunsaturated fat | +1940.4% |
| Contains less Sat. FatSaturated 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 | |
|
DV% diff. |
| Copper | 0.19mg | 0.644mg | 50% |
| Vitamin B6 | 0.257mg | 0.81mg | 43% |
| Potassium | 485mg | 1806mg | 39% |
| Vitamin B5 | 1.389mg | 28% | |
| Zinc | 0.64mg | 3.73mg | 28% |
| Monounsaturated fat | 9.799g | 0.005g | 24% |
| Fats | 14.66g | 0.2g | 22% |
| Fiber | 6.7g | 1.5g | 21% |
| Vitamin K | 21µg | 0µg | 18% |
| Folate | 81µg | 24µg | 14% |
| Iron | 0.55mg | 1.69mg | 14% |
| Phosphorus | 52mg | 140mg | 13% |
| Polyunsaturated fat | 1.816g | 0.089g | 12% |
| Vitamin E | 2.07mg | 0.5mg | 10% |
| Saturated fat | 2.126g | 0.046g | 9% |
| Manganese | 0.142mg | 6% | |
| Carbs | 8.53g | 25.61g | 6% |
| Vitamin B3 | 1.738mg | 0.9mg | 5% |
| Magnesium | 29mg | 10mg | 5% |
| Vitamin B2 | 0.13mg | 0.18mg | 4% |
| Choline | 14.2mg | 0mg | 3% |
| Calories | 160kcal | 115kcal | 2% |
| Vitamin C | 10mg | 8mg | 2% |
| Protein | 2g | 2.7g | 1% |
| Vitamin B1 | 0.067mg | 0.05mg | 1% |
| Selenium | 0.4µg | 0.7µg | 1% |
| Calcium | 12mg | 18mg | 1% |
| Net carbs | 1.83g | 24.11g | N/A |
| Sugar | 0.66g | 17.16g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 7mg | 14mg | 0% |
| Vitamin A | 7µg | 3µg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
24%
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)