Heart of palm vs. Almonds — In-Depth Nutrition Comparison
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Summary of differences between heart of palm and almonds
- Heart of palm has more vitamin B6 and potassium, while almonds have more vitamin E, vitamin B2, magnesium, phosphorus, fiber, copper, iron, and calcium.
- Almonds cover your daily need for vitamin E, 168% more than heart of palm.
- Heart of palm contains 6 times more vitamin B6 than almonds. While heart of palm contains 0.81mg of vitamin B6, almonds contain only 0.137mg.
- Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of heart of palm is 32.
These are the specific foods used in this comparison Hearts of palm, raw and Nuts, almonds.
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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 more PotassiumPotassium | +146.4% |
| Contains more ZincZinc | +19.6% |
| Contains more MagnesiumMagnesium | +2600% |
| Contains more CalciumCalcium | +1394.4% |
| Contains more IronIron | +119.5% |
| Contains more CopperCopper | +60.1% |
| Contains more PhosphorusPhosphorus | +243.6% |
| Contains less SodiumSodium | -92.9% |
| Contains more SeleniumSelenium | +485.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +491.2% |
| Contains more Vitamin EVitamin E | +5026% |
| Contains more Vitamin B1Vitamin B1 | +310% |
| Contains more Vitamin B2Vitamin B2 | +532.2% |
| Contains more Vitamin B3Vitamin B3 | +302% |
| Contains more FolateFolate | +83.3% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
| Contains more CarbsCarbs | +18.8% |
| Contains more WaterWater | +1476% |
| Contains more ProteinProtein | +683.3% |
| Contains more FatsFats | +24865% |
| Contains more OtherOther | +48.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +630920% |
| Contains more Poly. FatPolyunsaturated fat | +13752.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 0.5mg | 25.63mg | 168% |
| Manganese | 2.179mg | 95% | |
| Polyunsaturated fat | 0.089g | 12.329g | 82% |
| Monounsaturated fat | 0.005g | 31.551g | 79% |
| Fats | 0.2g | 49.93g | 77% |
| Vitamin B2 | 0.18mg | 1.138mg | 74% |
| Magnesium | 10mg | 270mg | 62% |
| Vitamin B6 | 0.81mg | 0.137mg | 52% |
| Phosphorus | 140mg | 481mg | 49% |
| Fiber | 1.5g | 12.5g | 44% |
| Copper | 0.644mg | 1.031mg | 43% |
| Protein | 2.7g | 21.15g | 37% |
| Potassium | 1806mg | 733mg | 32% |
| Calcium | 18mg | 269mg | 25% |
| Iron | 1.69mg | 3.71mg | 25% |
| Calories | 115kcal | 579kcal | 23% |
| Saturated fat | 0.046g | 3.802g | 17% |
| Vitamin B3 | 0.9mg | 3.618mg | 17% |
| Vitamin B1 | 0.05mg | 0.205mg | 13% |
| Choline | 0mg | 52.1mg | 9% |
| Vitamin C | 8mg | 0mg | 9% |
| Vitamin B5 | 0.471mg | 9% | |
| Zinc | 3.73mg | 3.12mg | 6% |
| Selenium | 0.7µg | 4.1µg | 6% |
| Folate | 24µg | 44µg | 5% |
| Sodium | 14mg | 1mg | 1% |
| Carbs | 25.61g | 21.55g | 1% |
| Net carbs | 24.11g | 9.05g | N/A |
| Sugar | 17.16g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0g | 0.015g | N/A |
| Tryptophan | 0.211mg | 0% | |
| Threonine | 0.601mg | 0% | |
| Isoleucine | 0.751mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.568mg | 0% | |
| Methionine | 0.157mg | 0% | |
| Phenylalanine | 1.132mg | 0% | |
| Valine | 0.855mg | 0% | |
| Histidine | 0.539mg | 0% | |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
78%
Minerals Daily Need Coverage Score
62%
142%
Comparison summary
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 3.756g)
Which food is cheaper?
Heart of palm is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almonds is lower in Sugar (difference - 12.81g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)