Currant vs. Heart of palm — In-Depth Nutrition Comparison
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What are the main differences between currants and heart of palm?
- Currants are richer in vitamin C, fiber, and vitamin K, yet heart of palm is richer in copper, vitamin B6, potassium, zinc, phosphorus, vitamin B2, and iron.
- Heart of palm's daily need coverage for copper is 60% higher.
We used Currants, red, and white, raw and Hearts of palm, raw types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +30% |
| Contains more CalciumCalcium | +83.3% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +556.7% |
| Contains more IronIron | +69% |
| Contains more CopperCopper | +501.9% |
| Contains more ZincZinc | +1521.7% |
| Contains more PhosphorusPhosphorus | +218.2% |
| Contains more SeleniumSelenium | +16.7% |
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.
| Contains more Vitamin CVitamin C | +412.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +260% |
| Contains more Vitamin B3Vitamin B3 | +800% |
| Contains more Vitamin B6Vitamin B6 | +1057.1% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.107mg | 0.644mg | 60% |
| Vitamin B6 | 0.07mg | 0.81mg | 57% |
| Potassium | 275mg | 1806mg | 45% |
| Vitamin C | 41mg | 8mg | 37% |
| Zinc | 0.23mg | 3.73mg | 32% |
| Phosphorus | 44mg | 140mg | 14% |
| Fiber | 4.3g | 1.5g | 11% |
| Vitamin B2 | 0.05mg | 0.18mg | 10% |
| Vitamin K | 11µg | 0µg | 9% |
| Iron | 1mg | 1.69mg | 9% |
| Manganese | 0.186mg | 8% | |
| Vitamin B3 | 0.1mg | 0.9mg | 5% |
| Fructose | 3.53g | 4% | |
| Folate | 8µg | 24µg | 4% |
| Carbs | 13.8g | 25.61g | 4% |
| Vitamin E | 0.1mg | 0.5mg | 3% |
| Calories | 56kcal | 115kcal | 3% |
| Protein | 1.4g | 2.7g | 3% |
| Calcium | 33mg | 18mg | 2% |
| Sodium | 1mg | 14mg | 1% |
| Vitamin B1 | 0.04mg | 0.05mg | 1% |
| Vitamin B5 | 0.064mg | 1% | |
| Magnesium | 13mg | 10mg | 1% |
| Choline | 7.6mg | 0mg | 1% |
| Fats | 0.2g | 0.2g | 0% |
| Net carbs | 9.5g | 24.11g | N/A |
| Sugar | 7.37g | 17.16g | N/A |
| Vitamin A | 2µg | 3µg | 0% |
| Selenium | 0.6µg | 0.7µg | 0% |
| Saturated fat | 0.017g | 0.046g | 0% |
| Monounsaturated fat | 0.028g | 0.005g | 0% |
| Polyunsaturated fat | 0.088g | 0.089g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.4 g
Fats:
0.2 g
Carbs:
13.8 g
Water:
83.95 g
Other:
0.65 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more WaterWater | +20.8% |
| Contains more ProteinProtein | +92.9% |
| Contains more CarbsCarbs | +85.6% |
| Contains more OtherOther | +206.2% |
~equal in
Fats
~0.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.088 g
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 | -63% |
| Contains more Mono. FatMonounsaturated fat | +460% |
~equal in
Polyunsaturated fat
~0.089g
