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 more vitamin A; however, heart of palm is higher in 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.
- Heart of palm contains 9 times less vitamin A than fruit salad. Fruit salad contains 600IU of vitamin A, while heart of palm contains 68IU.
- The glycemic index of fruit salad is higher.
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
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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 less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +63.6% |
| Contains more PotassiumPotassium | +1456.9% |
| Contains more IronIron | +576% |
| Contains more CopperCopper | +1188% |
| Contains more ZincZinc | +2564.3% |
| Contains more PhosphorusPhosphorus | +900% |
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 AVitamin A | +900% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +142.4% |
| Contains more Vitamin B1Vitamin B1 | +354.5% |
| Contains more Vitamin B2Vitamin B2 | +1185.7% |
| Contains more Vitamin B3Vitamin B3 | +152.8% |
| Contains more Vitamin B6Vitamin B6 | +2900% |
| Contains more FolateFolate | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.05mg | 0.644mg | 66% |
| Vitamin B6 | 0.027mg | 0.81mg | 60% |
| Potassium | 116mg | 1806mg | 50% |
| Zinc | 0.14mg | 3.73mg | 33% |
| Phosphorus | 14mg | 140mg | 18% |
| Iron | 0.25mg | 1.69mg | 18% |
| Vitamin B2 | 0.014mg | 0.18mg | 13% |
| Manganese | 0.151mg | 7% | |
| Folate | 3µg | 24µg | 5% |
| Vitamin C | 3.3mg | 8mg | 5% |
| Carbs | 13.05g | 25.61g | 4% |
| Protein | 0.51g | 2.7g | 4% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B3 | 0.356mg | 0.9mg | 3% |
| Vitamin B1 | 0.011mg | 0.05mg | 3% |
| Calories | 50kcal | 115kcal | 3% |
| Vitamin A | 30µg | 3µg | 3% |
| Fiber | 1g | 1.5g | 2% |
| Selenium | 0.7µg | 1% | |
| Calcium | 11mg | 18mg | 1% |
| Vitamin B5 | 0.053mg | 1% | |
| Polyunsaturated fat | 0.011g | 0.089g | 1% |
| Fats | 0.03g | 0.2g | 0% |
| Net carbs | 12.05g | 24.11g | N/A |
| Magnesium | 8mg | 10mg | 0% |
| Sugar | 17.16g | N/A | |
| Sodium | 5mg | 14mg | 0% |
| Saturated fat | 0.004g | 0.046g | 0% |
| Monounsaturated fat | 0.005g | 0.005g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more WaterWater | +24% |
| Contains more ProteinProtein | +429.4% |
| Contains more FatsFats | +566.7% |
| Contains more CarbsCarbs | +96.2% |
| Contains more OtherOther | +665.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 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 | -91.3% |
| Contains more Poly. FatPolyunsaturated fat | +709.1% |
~equal in
Monounsaturated fat
~0.005g
