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  6. French fries vs. Heart of palm

French fries vs. Heart of palm — In-Depth Nutrition Comparison

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Significant differences between french fries and heart of palm

  • French fries have more vitamin B3, vitamin B1, and vitamin K; however, heart of palm is richer in copper, potassium, vitamin B6, zinc, iron, and vitamin B2.
  • Heart of palm covers your daily copper needs 58% more than french fries.
  • Heart of palm contains less saturated fat.
  • French fries have a higher glycemic index. The glycemic index of french fries is 70, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Fast foods, potato, french fried in vegetable oil and Hearts of palm, raw.

Infographic

French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
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 +250%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +211.9%
Contains more IronIron +108.6%
Contains more CopperCopper +419.4%
Contains more ZincZinc +646%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -93.3%
~equal in Calcium ~18mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 EVitamin E +234%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B3Vitamin B3 +233.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +70.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B6Vitamin B6 +117.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Heart of palm DV% diff.
Copper 0.124mg 0.644mg 58%
Potassium 579mg 1806mg 36%
Polyunsaturated fat 5.398g 0.089g 35%
Vitamin B6 0.372mg 0.81mg 34%
Zinc 0.5mg 3.73mg 29%
Fats 14.73g 0.2g 22%
Monounsaturated fat 5.969g 0.005g 15%
Vitamin B3 3.004mg 0.9mg 13%
Vitamin B5 0.58mg 12%
Manganese 0.247mg 11%
Iron 0.81mg 1.69mg 11%
Vitamin B2 0.039mg 0.18mg 11%
Vitamin B1 0.17mg 0.05mg 10%
Saturated fat 2.336g 0.046g 10%
Calories 312kcal 115kcal 10%
Fiber 3.8g 1.5g 9%
Sodium 210mg 14mg 9%
Vitamin K 11.2µg 0µg 9%
Vitamin E 1.67mg 0.5mg 8%
Choline 36.8mg 0mg 7%
Magnesium 35mg 10mg 6%
Carbs 41.44g 25.61g 5%
Vitamin C 4.7mg 8mg 4%
Folate 30µg 24µg 2%
Phosphorus 125mg 140mg 2%
Protein 3.43g 2.7g 1%
Net carbs 37.64g 24.11g N/A
Calcium 18mg 18mg 0%
Sugar 0.3g 17.16g N/A
Vitamin A 0µg 3µg 0%
Selenium 0.9µg 0.7µg 0%
Trans fat 0.06g 0g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 ProteinProtein +27%
Contains more FatsFats +7265%
Contains more CarbsCarbs +61.8%
Contains more WaterWater +80.3%
~equal in Other ~1.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 more Mono. FatMonounsaturated fat +119280%
Contains more Poly. FatPolyunsaturated fat +5965.2%
Contains less Sat. FatSaturated fat -98%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.