Dates vs. Heart of palm — In-Depth Nutrition Comparison
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How are Dates and Heart of palm different?
- Dates are higher in Fiber, and Magnesium, however, Heart of palm is richer in Vitamin B6, Copper, Potassium, Zinc, Phosphorus, Vitamin B2, Vitamin C, and Iron.
- Daily need coverage for Vitamin B6 from Heart of palm is 50% higher.
- Dates contain 5 times more Fiber than Heart of palm. While Dates contain 8g of Fiber, Heart of palm contains only 1.5g.
Dates, deglet noor and Hearts of palm, raw are the varieties used in this article.
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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 | +330% |
| Contains more CalciumCalcium | +116.7% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +328.6% |
| Contains more PotassiumPotassium | +175.3% |
| Contains more IronIron | +65.7% |
| Contains more CopperCopper | +212.6% |
| Contains more ZincZinc | +1186.2% |
| Contains more PhosphorusPhosphorus | +125.8% |
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 B3Vitamin B3 | +41.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1900% |
| Contains more Vitamin AVitamin A | +580% |
| Contains more Vitamin E Vitamin E | +900% |
| Contains more Vitamin B2Vitamin B2 | +172.7% |
| Contains more Vitamin B6Vitamin B6 | +390.9% |
| Contains more FolateFolate | +26.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more FatsFats | +95% |
| Contains more CarbsCarbs | +193% |
| Contains more ProteinProtein | +10.2% |
| Contains more WaterWater | +238.5% |
| Contains more OtherOther | +24.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 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 | -30.4% |
| Contains more Mono. FatMonounsaturated Fat | +620% |
| Contains more Poly. FatPolyunsaturated fat | +368.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 282kcal | 115kcal |
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| Protein | 2.45g | 2.7g |
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| Fats | 0.39g | 0.2g |
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| Vitamin C | 0.4mg | 8mg |
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| Net carbs | 67.03g | 24.11g |
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| Carbs | 75.03g | 25.61g |
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| Magnesium | 43mg | 10mg |
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| Calcium | 39mg | 18mg |
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| Potassium | 656mg | 1806mg |
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| Iron | 1.02mg | 1.69mg |
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| Sugar | 63.35g | 17.16g |
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| Fiber | 8g | 1.5g |
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| Copper | 0.206mg | 0.644mg |
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| Zinc | 0.29mg | 3.73mg |
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| Phosphorus | 62mg | 140mg |
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| Sodium | 2mg | 14mg |
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| Vitamin A | 10IU | 68IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.05mg | 0.5mg |
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| Manganese | 0.262mg |
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| Selenium | 3µg | 0.7µg |
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| Vitamin B1 | 0.052mg | 0.05mg |
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| Vitamin B2 | 0.066mg | 0.18mg |
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| Vitamin B3 | 1.274mg | 0.9mg |
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| Vitamin B5 | 0.589mg |
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| Vitamin B6 | 0.165mg | 0.81mg |
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| Vitamin K | 2.7µg | 0µg |
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| Folate | 19µg | 24µg |
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| Choline | 6.3mg | 0mg |
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| Saturated Fat | 0.032g | 0.046g |
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| Monounsaturated Fat | 0.036g | 0.005g |
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| Polyunsaturated fat | 0.019g | 0.089g |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Fructose | 19.56g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
24%
Minerals Daily Need Coverage Score
29%
62%
Comparison summary
Which food is lower in Sugar?
Heart of palm is lower in Sugar (difference - 46.19g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 10)
Which food is cheaper?
Heart of palm is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.014g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.