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Hearts of palm vs. Plum sauce — In-Depth Nutrition Comparison

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Important differences between Hearts of palm and Plum sauce

  • Hearts of palm have more Manganese, Iron, Zinc, Folate, Vitamin C, Fiber, Magnesium, Phosphorus, and Copper than Plum sauce.
  • Plum sauce's daily need coverage for Saturated Fat is 764% more.
  • Hearts of palm contain 16 times more Vitamin C than Plum sauce. Hearts of palm contain 7.9mg of Vitamin C, while Plum sauce contains 0.5mg.
  • Hearts of palm contain less Saturated Fat.

The food varieties used in the comparison are Hearts of palm, canned and Sauce, plum, ready-to-serve.

Infographic

Hearts of palm vs Plum sauce 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.
Contains more Calcium +383.3%
Contains more Iron +118.9%
Contains more Magnesium +216.7%
Contains more Phosphorus +195.5%
Contains less Sodium -20.8%
Contains more Zinc +505.3%
Contains more Copper +70.5%
Contains more Manganese +1122.8%
Contains more Selenium +75%
Contains more Potassium +46.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 117% 27% 28% 16% 56% 31% 44% 182% 3.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.6% 54% 8.6% 9.4% 23% 70% 5.2% 26% 15% 2.2%
Contains more Calcium +383.3%
Contains more Iron +118.9%
Contains more Magnesium +216.7%
Contains more Phosphorus +195.5%
Contains less Sodium -20.8%
Contains more Zinc +505.3%
Contains more Copper +70.5%
Contains more Manganese +1122.8%
Contains more Selenium +75%
Contains more Potassium +46.3%

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 C +1480%
Contains more Vitamin B5 +113.6%
Contains more Folate +550%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B2 +47.4%
Contains more Vitamin B3 +132%
Contains more Vitamin B6 +254.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 26% 2.8% 13% 8.2% 7.6% 5.1% 29% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.6% 0% 0% 1.7% 4.5% 19% 19% 3.5% 18% 4.5% 0% 0% 0%
Contains more Vitamin C +1480%
Contains more Vitamin B5 +113.6%
Contains more Folate +550%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B2 +47.4%
Contains more Vitamin B3 +132%
Contains more Vitamin B6 +254.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +183.1%
Contains more Water +67.9%
Contains more Other +31.6%
Contains more Fats +67.7%
Contains more Carbs +826.6%
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
43% 54%
Protein: 0.89 g
Fats: 1.04 g
Carbs: 42.81 g
Water: 53.71 g
Other: 1.55 g
Contains more Protein +183.1%
Contains more Water +67.9%
Contains more Other +31.6%
Contains more Fats +67.7%
Contains more Carbs +826.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +133%
Contains more Polyunsaturated fat +191.1%
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
99%
Saturated Fat: 153 g
Monounsaturated Fat: 0.24 g
Polyunsaturated fat: 0.588 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +133%
Contains more Polyunsaturated fat +191.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hearts of palm Plum sauce Opinion
Net carbs 2.22g 42.11g Plum sauce
Protein 2.52g 0.89g Hearts of palm
Fats 0.62g 1.04g Plum sauce
Carbs 4.62g 42.81g Plum sauce
Calories 28kcal 184kcal Plum sauce
Fiber 2.4g 0.7g Hearts of palm
Calcium 58mg 12mg Hearts of palm
Iron 3.13mg 1.43mg Hearts of palm
Magnesium 38mg 12mg Hearts of palm
Phosphorus 65mg 22mg Hearts of palm
Potassium 177mg 259mg Plum sauce
Sodium 426mg 538mg Hearts of palm
Zinc 1.15mg 0.19mg Hearts of palm
Copper 0.133mg 0.078mg Hearts of palm
Manganese 1.394mg 0.114mg Hearts of palm
Selenium 0.7µg 0.4µg Hearts of palm
Vitamin A 0IU 43IU Plum sauce
Vitamin A RAE 0µg 2µg Plum sauce
Vitamin C 7.9mg 0.5mg Hearts of palm
Vitamin B1 0.011mg 0.018mg Plum sauce
Vitamin B2 0.057mg 0.084mg Plum sauce
Vitamin B3 0.437mg 1.014mg Plum sauce
Vitamin B5 0.126mg 0.059mg Hearts of palm
Vitamin B6 0.022mg 0.078mg Plum sauce
Folate 39µg 6µg Hearts of palm
Tryptophan 0.023mg Hearts of palm
Threonine 0.097mg Hearts of palm
Isoleucine 0.101mg Hearts of palm
Leucine 0.169mg Hearts of palm
Lysine 0.091mg Hearts of palm
Methionine 0.042mg Hearts of palm
Phenylalanine 0.098mg Hearts of palm
Valine 0.114mg Hearts of palm
Histidine 0.055mg Hearts of palm
Saturated Fat 0.13g 153g Hearts of palm
Monounsaturated Fat 0.103g 0.24g Plum sauce
Polyunsaturated fat 0.202g 0.588g Plum sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Plum sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
7%
Hearts of palm
6%
Plum sauce
Minerals Daily Need Coverage Score
52%
Hearts of palm
22%
Plum sauce

Comparison summary

Which food contains less Sodium?
Hearts of palm
Hearts of palm contains less Sodium (difference - 112mg)
Which food is lower in Saturated Fat?
Hearts of palm
Hearts of palm is lower in Saturated Fat (difference - 152.87g)
Which food is richer in minerals?
Hearts of palm
Hearts of palm is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients
  2. Plum sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172879/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.