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  6. Dates vs. Heart of palm

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 for 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.

Infographic

Dates 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.
Dates
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +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.
Dates
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 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 +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B6Vitamin B6 +390.9%
Contains more FolateFolate +26.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Heart of palm DV% diff.
Vitamin B6 0.165mg 0.81mg 50%
Copper 0.206mg 0.644mg 49%
Potassium 656mg 1806mg 34%
Zinc 0.29mg 3.73mg 31%
Fiber 8g 1.5g 26%
Fructose 19.56g 24%
Carbs 75.03g 25.61g 16%
Vitamin B5 0.589mg 12%
Manganese 0.262mg 11%
Phosphorus 62mg 140mg 11%
Vitamin B2 0.066mg 0.18mg 9%
Calories 282kcal 115kcal 8%
Magnesium 43mg 10mg 8%
Iron 1.02mg 1.69mg 8%
Vitamin C 0.4mg 8mg 8%
Selenium 3µg 0.7µg 4%
Vitamin E 0.05mg 0.5mg 3%
Calcium 39mg 18mg 2%
Vitamin B3 1.274mg 0.9mg 2%
Vitamin K 2.7µg 0µg 2%
Folate 19µg 24µg 1%
Sodium 2mg 14mg 1%
Choline 6.3mg 0mg 1%
Protein 2.45g 2.7g 1%
Fats 0.39g 0.2g 0%
Net carbs 67.03g 24.11g N/A
Sugar 63.35g 17.16g N/A
Vitamin A 0µg 3µg 0%
Vitamin B1 0.052mg 0.05mg 0%
Saturated fat 0.032g 0.046g 0%
Monounsaturated fat 0.036g 0.005g 0%
Polyunsaturated fat 0.019g 0.089g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +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
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -30.4%
Contains more Mono. FatMonounsaturated fat +620%
Contains more Poly. FatPolyunsaturated fat +368.4%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.