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  6. Cranberries vs. Heart of palm

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

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Significant differences between cranberries and heart of palm

  • Cranberries have more fiber and vitamin C; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, phosphorus, iron, vitamin B2, and folate.
  • Heart of palm covers your daily copper needs 65% more than cranberries.
  • Heart of palm has 2 times less fiber than cranberries. Cranberries have 3.6g of fiber, while heart of palm has 1.5g.
  • Cranberries have a higher glycemic index. The glycemic index of cranberries is 45, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Cranberries, raw and Hearts of palm, raw.

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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 less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +2157.5%
Contains more IronIron +634.8%
Contains more CopperCopper +1050%
Contains more ZincZinc +4044.4%
Contains more PhosphorusPhosphorus +1172.7%
Contains more SeleniumSelenium +600%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 +75%
Contains more Vitamin EVitamin E +164%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +791.1%
Contains more Vitamin B6Vitamin B6 +1321.1%
Contains more FolateFolate +2300%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Heart of palm DV% diff.
Copper 0.056mg 0.644mg 65%
Vitamin B6 0.057mg 0.81mg 58%
Potassium 80mg 1806mg 51%
Zinc 0.09mg 3.73mg 33%
Iron 0.23mg 1.69mg 18%
Phosphorus 11mg 140mg 18%
Vitamin B2 0.02mg 0.18mg 12%
Manganese 0.267mg 12%
Fiber 3.6g 1.5g 8%
Vitamin C 14mg 8mg 7%
Folate 1µg 24µg 6%
Vitamin B5 0.295mg 6%
Vitamin E 1.32mg 0.5mg 5%
Vitamin B3 0.101mg 0.9mg 5%
Carbs 11.97g 25.61g 5%
Vitamin K 5µg 0µg 4%
Protein 0.46g 2.7g 4%
Calories 46kcal 115kcal 3%
Vitamin B1 0.012mg 0.05mg 3%
Selenium 0.1µg 0.7µg 1%
Magnesium 6mg 10mg 1%
Choline 5.5mg 0mg 1%
Fructose 0.67g 1%
Calcium 8mg 18mg 1%
Sodium 2mg 14mg 1%
Fats 0.13g 0.2g 0%
Net carbs 8.37g 24.11g N/A
Sugar 4.27g 17.16g N/A
Vitamin A 3µg 3µg 0%
Saturated fat 0.008g 0.046g 0%
Monounsaturated fat 0.018g 0.005g 0%
Polyunsaturated fat 0.055g 0.089g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 WaterWater +25.6%
Contains more ProteinProtein +487%
Contains more FatsFats +53.8%
Contains more CarbsCarbs +114%
Contains more OtherOther +1558.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +61.8%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.