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  6. Grapefruit vs. Heart of palm

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

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The main differences between grapefruit and heart of palm

  • Grapefruit has more vitamin C and vitamin A; however, heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2.
  • Daily need coverage for copper for heart of palm is 68% higher.
  • Heart of palm has 17 times less vitamin A than grapefruit. Grapefruit has 1150IU of vitamin A, while heart of palm has 68IU.

Food types used in this article are Grapefruit, raw, pink, and red, all areas and Hearts of palm, raw.

Infographic

Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
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 CalciumCalcium +22.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +11.1%
Contains more PotassiumPotassium +1237.8%
Contains more IronIron +2012.5%
Contains more CopperCopper +1912.5%
Contains more ZincZinc +5228.6%
Contains more PhosphorusPhosphorus +677.8%
Contains more SeleniumSelenium +600%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
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 CVitamin C +290%
Contains more Vitamin AVitamin A +1833.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin B2Vitamin B2 +480.6%
Contains more Vitamin B3Vitamin B3 +341.2%
Contains more Vitamin B6Vitamin B6 +1428.3%
Contains more FolateFolate +84.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Grapefruit Heart of palm DV% diff.
Copper 0.032mg 0.644mg 68%
Vitamin B6 0.053mg 0.81mg 58%
Potassium 135mg 1806mg 49%
Zinc 0.07mg 3.73mg 33%
Vitamin C 31.2mg 8mg 26%
Iron 0.08mg 1.69mg 20%
Phosphorus 18mg 140mg 17%
Vitamin B2 0.031mg 0.18mg 11%
Vitamin A 58µg 3µg 6%
Carbs 10.66g 25.61g 5%
Vitamin B5 0.262mg 5%
Calories 42kcal 115kcal 4%
Vitamin B3 0.204mg 0.9mg 4%
Protein 0.77g 2.7g 4%
Folate 13µg 24µg 3%
Vitamin E 0.13mg 0.5mg 2%
Fructose 1.77g 2%
Sodium 0mg 14mg 1%
Choline 7.7mg 0mg 1%
Manganese 0.022mg 1%
Vitamin B1 0.043mg 0.05mg 1%
Selenium 0.1µg 0.7µg 1%
Fats 0.14g 0.2g 0%
Net carbs 9.06g 24.11g N/A
Magnesium 9mg 10mg 0%
Calcium 22mg 18mg 0%
Sugar 6.89g 17.16g N/A
Fiber 1.6g 1.5g 0%
Saturated fat 0.021g 0.046g 0%
Monounsaturated fat 0.02g 0.005g 0%
Polyunsaturated fat 0.036g 0.089g 0%
Tryptophan 0.008mg 0%
Threonine 0.013mg 0%
Isoleucine 0.008mg 0%
Leucine 0.015mg 0%
Lysine 0.019mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.013mg 0%
Valine 0.015mg 0%
Histidine 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 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 +26.7%
Contains more ProteinProtein +250.6%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +140.2%
Contains more OtherOther +437.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 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 -54.3%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +147.2%

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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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.