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  6. Fruit salad vs. Heart of palm

Fruit salad vs. Heart of palm — In-Depth Nutrition Comparison

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A recap on differences between Fruit salad and Heart of palm

  • Fruit salad has less Copper, Vitamin B6, Potassium, Zinc, Iron, Phosphorus, Vitamin B2, Folate, and Vitamin C.
  • Heart of palm covers your daily Copper needs 66% more than Fruit salad.

Food varieties used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Hearts of palm, raw.

Infographic

Fruit salad 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.
Fruit salad
Fruit salad
2
:
8
Heart of palm
Heart of palm
Contains less Sodium -64.3%
Contains more Calcium +63.6%
Contains more Iron +576%
Contains more Magnesium +25%
Contains more Phosphorus +900%
Contains more Potassium +1456.9%
Contains more Zinc +2564.3%
Contains more Copper +1188%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Heart of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains less Sodium -64.3%
Contains more Calcium +63.6%
Contains more Iron +576%
Contains more Magnesium +25%
Contains more Phosphorus +900%
Contains more Potassium +1456.9%
Contains more Zinc +2564.3%
Contains more Copper +1188%

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.
Fruit salad
Fruit salad
2
:
8
Heart of palm
Heart of palm
Contains more Vitamin A +782.4%
Contains more Vitamin C +142.4%
Contains more Vitamin B1 +354.5%
Contains more Vitamin B2 +1185.7%
Contains more Vitamin B3 +152.8%
Contains more Vitamin B6 +2900%
Contains more Folate +700%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Heart of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin A +782.4%
Contains more Vitamin C +142.4%
Contains more Vitamin B1 +354.5%
Contains more Vitamin B2 +1185.7%
Contains more Vitamin B3 +152.8%
Contains more Vitamin B6 +2900%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
4
Heart of palm
Heart of palm
Contains more Water +24%
Contains more Protein +429.4%
Contains more Fats +566.7%
Contains more Carbs +96.2%
Contains more Other +665.4%
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Heart of palm
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 Water +24%
Contains more Protein +429.4%
Contains more Fats +566.7%
Contains more Carbs +96.2%
Contains more Other +665.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
1
Heart of palm
Heart of palm
Contains less Saturated Fat -91.3%
Contains more Polyunsaturated fat +709.1%
Equal in Monounsaturated Fat - 0.005
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Heart of palm
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -91.3%
Contains more Polyunsaturated fat +709.1%
Equal in Monounsaturated Fat - 0.005

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit salad Heart of palm
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Heart of palm Opinion
Net carbs 12.05g 24.11g Heart of palm
Protein 0.51g 2.7g Heart of palm
Fats 0.03g 0.2g Heart of palm
Carbs 13.05g 25.61g Heart of palm
Calories 50kcal 115kcal Heart of palm
Sugar 17.16g Fruit salad
Fiber 1g 1.5g Heart of palm
Calcium 11mg 18mg Heart of palm
Iron 0.25mg 1.69mg Heart of palm
Magnesium 8mg 10mg Heart of palm
Phosphorus 14mg 140mg Heart of palm
Potassium 116mg 1806mg Heart of palm
Sodium 5mg 14mg Fruit salad
Zinc 0.14mg 3.73mg Heart of palm
Copper 0.05mg 0.644mg Heart of palm
Manganese 0.151mg Fruit salad
Selenium 0.7µg Heart of palm
Vitamin A 600IU 68IU Fruit salad
Vitamin A RAE 30µg 3µg Fruit salad
Vitamin E 0.5mg Heart of palm
Vitamin C 3.3mg 8mg Heart of palm
Vitamin B1 0.011mg 0.05mg Heart of palm
Vitamin B2 0.014mg 0.18mg Heart of palm
Vitamin B3 0.356mg 0.9mg Heart of palm
Vitamin B5 0.053mg Fruit salad
Vitamin B6 0.027mg 0.81mg Heart of palm
Folate 3µg 24µg Heart of palm
Saturated Fat 0.004g 0.046g Fruit salad
Monounsaturated Fat 0.005g 0.005g
Polyunsaturated fat 0.011g 0.089g Heart of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Fruit salad
26%
Heart of palm
Minerals Daily Need Coverage Score
8%
Fruit salad
62%
Heart of palm

Comparison summary

Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.042g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.