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  6. Espresso vs. Heart of palm

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

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Important differences between espresso and heart of palm

  • Espresso has more vitamin B3 and magnesium; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin C, and fiber.
  • Heart of palm's daily need coverage for copper is 66% more.
  • Espresso contains 8 times more magnesium than heart of palm. Espresso contains 80mg of magnesium, while heart of palm contains 10mg.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of espresso is 0.

The food varieties used in the comparison are Beverages, coffee, brewed, espresso, restaurant-prepared and Hearts of palm, raw.

Infographic

Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
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 +700%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +1470.4%
Contains more IronIron +1200%
Contains more CopperCopper +1188%
Contains more ZincZinc +7360%
Contains more PhosphorusPhosphorus +1900%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~14mg

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
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 +478.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +4900%
Contains more Vitamin B6Vitamin B6 +40400%
Contains more FolateFolate +2300%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Espresso Heart of palm DV% diff.
Copper 0.05mg 0.644mg 66%
Vitamin B6 0.002mg 0.81mg 62%
Caffeine 212mg 0mg 53%
Potassium 115mg 1806mg 50%
Zinc 0.05mg 3.73mg 33%
Vitamin B3 5.207mg 0.9mg 27%
Iron 0.13mg 1.69mg 20%
Phosphorus 7mg 140mg 19%
Magnesium 80mg 10mg 17%
Vitamin C 0.2mg 8mg 9%
Carbs 1.67g 25.61g 8%
Folate 1µg 24µg 6%
Fiber 0g 1.5g 6%
Protein 0.12g 2.7g 5%
Calories 9kcal 115kcal 5%
Vitamin B1 0.001mg 0.05mg 4%
Vitamin E 0.01mg 0.5mg 3%
Manganese 0.05mg 2%
Calcium 2mg 18mg 2%
Vitamin B5 0.028mg 1%
Selenium 0µg 0.7µg 1%
Fats 0.18g 0.2g 0%
Net carbs 1.67g 24.11g N/A
Sugar 0g 17.16g N/A
Sodium 14mg 14mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B2 0.177mg 0.18mg 0%
Vitamin K 0.1µg 0µg 0%
Choline 2.6mg 0mg 0%
Saturated fat 0.092g 0.046g 0%
Monounsaturated fat 0g 0.005g 0%
Polyunsaturated fat 0.092g 0.089g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 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 +40.7%
Contains more ProteinProtein +2150%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +1433.5%
Contains more OtherOther +765.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 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 -50%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Polyunsaturated fat ~0.089g

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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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.