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  6. Plantain raw vs. Heart of palm

Plantain raw vs. Heart of palm — In-Depth Nutrition Comparison

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How are plantain raw and heart of palm different?

  • Plantain raw is higher in vitamin A, vitamin C, and magnesium; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2.
  • Daily need coverage for copper for heart of palm is 63% higher.
  • Plantain raw contains 17 times more vitamin A than heart of palm. While plantain raw contains 1127IU of vitamin A, heart of palm contains only 68IU.

Plantains, raw and Hearts of palm, raw are the varieties used in this article.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +270%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +261.9%
Contains more IronIron +181.7%
Contains more CopperCopper +695.1%
Contains more ZincZinc +2564.3%
Contains more PhosphorusPhosphorus +311.8%
~equal in Manganese ~mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +130%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +31.2%
Contains more Vitamin B6Vitamin B6 +170.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Plantain raw Heart of palm DV% diff.
Copper 0.081mg 0.644mg 63%
Vitamin B6 0.299mg 0.81mg 39%
Potassium 499mg 1806mg 38%
Zinc 0.14mg 3.73mg 33%
Phosphorus 34mg 140mg 15%
Iron 0.6mg 1.69mg 14%
Vitamin C 18.4mg 8mg 12%
Vitamin B2 0.054mg 0.18mg 10%
Magnesium 37mg 10mg 6%
Vitamin A 56µg 3µg 6%
Vitamin B5 0.26mg 5%
Protein 1.3g 2.7g 3%
Fiber 2.3g 1.5g 3%
Calcium 3mg 18mg 2%
Carbs 31.89g 25.61g 2%
Choline 13.5mg 0mg 2%
Vitamin E 0.14mg 0.5mg 2%
Vitamin K 0.7µg 0µg 1%
Vitamin B3 0.686mg 0.9mg 1%
Folate 22µg 24µg 1%
Selenium 1.5µg 0.7µg 1%
Calories 122kcal 115kcal 0%
Fats 0.37g 0.2g 0%
Net carbs 29.59g 24.11g N/A
Sugar 15g 17.16g N/A
Sodium 4mg 14mg 0%
Vitamin B1 0.052mg 0.05mg 0%
Saturated fat 0.143g 0.046g 0%
Monounsaturated fat 0.032g 0.005g 0%
Polyunsaturated fat 0.069g 0.089g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +85%
Contains more CarbsCarbs +24.5%
Contains more ProteinProtein +107.7%
Contains more OtherOther +71.6%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 +540%
Contains less Sat. FatSaturated fat -67.8%
Contains more Poly. FatPolyunsaturated fat +29%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.