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  6. Hearts of palm vs. Plum sauce

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, and phosphorus; however, plum sauce is richer in carbs.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 23% 54% 26% 5.2% 9.4% 70% 15% 2.2%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +383.3%
Contains more IronIron +118.9%
Contains more CopperCopper +70.5%
Contains more ZincZinc +505.3%
Contains more PhosphorusPhosphorus +195.5%
Contains less SodiumSodium -20.8%
Contains more ManganeseManganese +1122.8%
Contains more SeleniumSelenium +75%
Contains more PotassiumPotassium +46.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0.67% 0% 4.5% 19% 19% 3.5% 18% 0% 0% 4.5%
Contains more Vitamin CVitamin C +1480%
Contains more Vitamin B5Vitamin B5 +113.6%
Contains more FolateFolate +550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin B3Vitamin B3 +132%
Contains more Vitamin B6Vitamin B6 +254.5%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Plum sauce DV% diff.
Saturated fat 0.13g 153g 695%
Manganese 1.394mg 0.114mg 56%
Iron 3.13mg 1.43mg 21%
Carbs 4.62g 42.81g 13%
Zinc 1.15mg 0.19mg 9%
Calories 28kcal 184kcal 8%
Vitamin C 7.9mg 0.5mg 8%
Folate 39µg 6µg 8%
Fiber 2.4g 0.7g 7%
Magnesium 38mg 12mg 6%
Copper 0.133mg 0.078mg 6%
Phosphorus 65mg 22mg 6%
Calcium 58mg 12mg 5%
Sodium 426mg 538mg 5%
Vitamin B3 0.437mg 1.014mg 4%
Vitamin B6 0.022mg 0.078mg 4%
Protein 2.52g 0.89g 3%
Polyunsaturated fat 0.202g 0.588g 3%
Potassium 177mg 259mg 2%
Vitamin B2 0.057mg 0.084mg 2%
Fats 0.62g 1.04g 1%
Selenium 0.7µg 0.4µg 1%
Vitamin B1 0.011mg 0.018mg 1%
Vitamin B5 0.126mg 0.059mg 1%
Protein per 100 calories 9g 0.48g N/A
Calories per 10 g protein 111kcal 2067kcal N/A
Weight per 100 calories 357g 54g N/A
Net carbs 2.22g 42.11g N/A
Vitamin A 0µg 2µg 0%
Monounsaturated fat 0.103g 0.24g 0%
Tryptophan 0.023mg 0%
Threonine 0.097mg 0%
Isoleucine 0.101mg 0%
Leucine 0.169mg 0%
Lysine 0.091mg 0%
Methionine 0.042mg 0%
Phenylalanine 0.098mg 0%
Valine 0.114mg 0%
Histidine 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +183.1%
Contains more WaterWater +67.9%
Contains more FatsFats +67.7%
Contains more CarbsCarbs +826.6%

Fat Type Comparison

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

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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. 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.