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  6. Coconut vs. Heart of palm

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

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What are the main differences between coconut and heart of palm?

  • Coconut is richer in fiber, selenium, iron, and magnesium, yet heart of palm is richer in vitamin B6, potassium, zinc, copper, and vitamin B2.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • Coconut has 14 times more selenium than heart of palm. Coconut has 10.1µg of selenium, while heart of palm has 0.7µg.
  • Heart of palm contains less saturated fat.
  • Heart of palm has a lower glycemic index than coconut.

We used Nuts, coconut meat, raw and Hearts of palm, raw types in this comparison.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +220%
Contains more IronIron +43.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1342.9%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +407.3%
Contains more CopperCopper +48%
Contains more ZincZinc +239.1%
Contains more PhosphorusPhosphorus +23.9%
Contains less SodiumSodium -30%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 B1Vitamin B1 +32%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +142.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +1400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Coconut Heart of palm DV% diff.
Saturated fat 29.698g 0.046g 135%
Manganese 1.5mg 65%
Vitamin B6 0.054mg 0.81mg 58%
Fats 33.49g 0.2g 51%
Potassium 356mg 1806mg 43%
Fiber 9g 1.5g 30%
Zinc 1.1mg 3.73mg 24%
Copper 0.435mg 0.644mg 23%
Selenium 10.1µg 0.7µg 17%
Vitamin B2 0.02mg 0.18mg 12%
Calories 354kcal 115kcal 12%
Iron 2.43mg 1.69mg 9%
Vitamin B5 0.3mg 6%
Magnesium 32mg 10mg 5%
Vitamin C 3.3mg 8mg 5%
Monounsaturated fat 1.425g 0.005g 4%
Phosphorus 113mg 140mg 4%
Carbs 15.23g 25.61g 3%
Choline 12.1mg 0mg 2%
Vitamin E 0.24mg 0.5mg 2%
Polyunsaturated fat 0.366g 0.089g 2%
Vitamin B3 0.54mg 0.9mg 2%
Folate 26µg 24µg 1%
Vitamin B1 0.066mg 0.05mg 1%
Protein 3.33g 2.7g 1%
Net carbs 6.23g 24.11g N/A
Calcium 14mg 18mg 0%
Sugar 6.23g 17.16g N/A
Sodium 20mg 14mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +23.3%
Contains more FatsFats +16645%
Contains more CarbsCarbs +68.2%
Contains more WaterWater +47.9%
Contains more OtherOther +107.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +28400%
Contains more Poly. FatPolyunsaturated fat +311.2%
Contains less Sat. FatSaturated fat -99.8%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.