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  6. Figs vs. Heart of palm

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

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Differences between figs and heart of palm

  • Figs have more fiber, while heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, vitamin B2, and vitamin C.
  • Heart of palm's daily need coverage for copper is 64% higher.
  • Heart of palm contains 2 times less fiber than figs. Figs contain 2.9g of fiber, while heart of palm contains 1.5g.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of figs is 61.

The food types used in this comparison are Figs, raw and Hearts of palm, raw.

Infographic

Figs 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.
Figs
Figs
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
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 +70%
Contains more CalciumCalcium +94.4%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +678.4%
Contains more IronIron +356.8%
Contains more CopperCopper +820%
Contains more ZincZinc +2386.7%
Contains more PhosphorusPhosphorus +900%
Contains more SeleniumSelenium +250%

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.
Figs
Figs
4
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B6Vitamin B6 +616.8%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Heart of palm DV% diff.
Copper 0.07mg 0.644mg 64%
Vitamin B6 0.113mg 0.81mg 54%
Potassium 232mg 1806mg 46%
Zinc 0.15mg 3.73mg 33%
Phosphorus 14mg 140mg 18%
Iron 0.37mg 1.69mg 17%
Vitamin B2 0.05mg 0.18mg 10%
Vitamin C 2mg 8mg 7%
Fiber 2.9g 1.5g 6%
Manganese 0.128mg 6%
Vitamin B5 0.3mg 6%
Folate 6µg 24µg 5%
Protein 0.75g 2.7g 4%
Vitamin K 4.7µg 0µg 4%
Vitamin E 0.11mg 0.5mg 3%
Vitamin B3 0.4mg 0.9mg 3%
Calories 74kcal 115kcal 2%
Carbs 19.18g 25.61g 2%
Magnesium 17mg 10mg 2%
Calcium 35mg 18mg 2%
Sodium 1mg 14mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B1 0.06mg 0.05mg 1%
Choline 4.7mg 0mg 1%
Fats 0.3g 0.2g 0%
Net carbs 16.28g 24.11g N/A
Sugar 16.26g 17.16g N/A
Vitamin A 7µg 3µg 0%
Saturated fat 0.06g 0.046g 0%
Monounsaturated fat 0.066g 0.005g 0%
Polyunsaturated fat 0.144g 0.089g 0%
Tryptophan 0.006mg 0%
Threonine 0.024mg 0%
Isoleucine 0.023mg 0%
Leucine 0.033mg 0%
Lysine 0.03mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.018mg 0%
Valine 0.028mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 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 +50%
Contains more WaterWater +13.8%
Contains more ProteinProtein +260%
Contains more CarbsCarbs +33.5%
Contains more OtherOther +201.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
Figs
2
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 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 +1220%
Contains more Poly. FatPolyunsaturated fat +61.8%
Contains less Sat. FatSaturated fat -23.3%

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.