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  6. Chestnut vs. Heart of palm

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

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Summary of differences between chestnut and heart of palm

  • Chestnut has more vitamin C, magnesium, and vitamin B1, while heart of palm has more vitamin B6, potassium, zinc, copper, phosphorus, and vitamin B2.
  • Heart of palm covers your daily need for vitamin B6, 44% more than chestnut.
  • Chestnut contains 5 times more magnesium than heart of palm. While chestnut contains 54mg of magnesium, heart of palm contains only 10mg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of chestnut is 54.

These are the specific foods used in this comparison Nuts, chestnuts, european, boiled, and steamed and Hearts of palm, raw.

Infographic

Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 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 more MagnesiumMagnesium +440%
Contains more CalciumCalcium +155.6%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +152.6%
Contains more CopperCopper +36.4%
Contains more ZincZinc +1392%
Contains more PhosphorusPhosphorus +41.4%
Contains less SodiumSodium -48.1%
~equal in Iron ~1.69mg

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
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 CVitamin C +233.8%
Contains more Vitamin B1Vitamin B1 +196%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +58.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B6Vitamin B6 +247.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Chestnut Heart of palm DV% diff.
Vitamin B6 0.233mg 0.81mg 44%
Manganese 0.854mg 37%
Potassium 715mg 1806mg 32%
Zinc 0.25mg 3.73mg 32%
Vitamin C 26.7mg 8mg 21%
Copper 0.472mg 0.644mg 19%
Magnesium 54mg 10mg 10%
Vitamin B1 0.148mg 0.05mg 8%
Vitamin B5 0.316mg 6%
Phosphorus 99mg 140mg 6%
Vitamin B2 0.104mg 0.18mg 6%
Fiber 1.5g 6%
Folate 38µg 24µg 4%
Calcium 46mg 18mg 3%
Polyunsaturated fat 0.545g 0.089g 3%
Vitamin E 0.5mg 3%
Fats 1.38g 0.2g 2%
Saturated fat 0.26g 0.046g 1%
Monounsaturated fat 0.476g 0.005g 1%
Vitamin B3 0.731mg 0.9mg 1%
Calories 131kcal 115kcal 1%
Selenium 0.7µg 1%
Protein 2g 2.7g 1%
Sodium 27mg 14mg 1%
Iron 1.73mg 1.69mg 1%
Carbs 27.76g 25.61g 1%
Net carbs 27.76g 24.11g N/A
Sugar 17.16g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.022mg 0%
Threonine 0.071mg 0%
Isoleucine 0.079mg 0%
Leucine 0.118mg 0%
Lysine 0.118mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.084mg 0%
Valine 0.112mg 0%
Histidine 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 FatsFats +590%
Contains more ProteinProtein +35%
Contains more OtherOther +180.3%
~equal in Carbs ~25.61g
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 +9420%
Contains more Poly. FatPolyunsaturated fat +512.4%
Contains less Sat. FatSaturated fat -82.3%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.