Heart of palm vs. Almond butter — In-Depth Nutrition Comparison
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What are the differences between heart of palm and almond butter?
- Heart of palm is higher in vitamin B6 and potassium, yet almond butter is higher in vitamin E, magnesium, vitamin B2, phosphorus, fiber, calcium, copper, and iron.
- Almond butter's daily need coverage for vitamin E is 158% more.
- Heart of palm has 8 times more vitamin B6 than almond butter. While heart of palm has 0.81mg of vitamin B6, almond butter has only 0.103mg.
We used Hearts of palm, raw and Nuts, almond butter, plain, without salt added types in this article.
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 more PotassiumPotassium | +141.4% |
| Contains more ZincZinc | +13.4% |
| Contains more MagnesiumMagnesium | +2690% |
| Contains more CalciumCalcium | +1827.8% |
| Contains more IronIron | +106.5% |
| Contains more CopperCopper | +45% |
| Contains more PhosphorusPhosphorus | +262.9% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +242.9% |
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 B1Vitamin B1 | +22% |
| Contains more Vitamin B6Vitamin B6 | +686.4% |
| Contains more Vitamin EVitamin E | +4742% |
| Contains more Vitamin B2Vitamin B2 | +421.7% |
| Contains more Vitamin B3Vitamin B3 | +250.6% |
| Contains more FolateFolate | +120.8% |
| 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:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more CarbsCarbs | +36.1% |
| Contains more WaterWater | +4137.8% |
| Contains more ProteinProtein | +676.3% |
| Contains more FatsFats | +27650% |
| Contains more OtherOther | +54.8% |
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
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +648800% |
| Contains more Poly. FatPolyunsaturated fat | +15195.5% |
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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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 0.5mg | 24.21mg | 158% |
| Manganese | 2.131mg | 93% | |
| Polyunsaturated fat | 0.089g | 13.613g | 90% |
| Fats | 0.2g | 55.5g | 85% |
| Monounsaturated fat | 0.005g | 32.445g | 81% |
| Magnesium | 10mg | 279mg | 64% |
| Vitamin B2 | 0.18mg | 0.939mg | 58% |
| Vitamin B6 | 0.81mg | 0.103mg | 54% |
| Phosphorus | 140mg | 508mg | 53% |
| Protein | 2.7g | 20.96g | 37% |
| Fiber | 1.5g | 10.3g | 35% |
| Calcium | 18mg | 347mg | 33% |
| Copper | 0.644mg | 0.934mg | 32% |
| Potassium | 1806mg | 748mg | 31% |
| Calories | 115kcal | 614kcal | 25% |
| Iron | 1.69mg | 3.49mg | 23% |
| Saturated fat | 0.046g | 4.152g | 19% |
| Vitamin B3 | 0.9mg | 3.155mg | 14% |
| Choline | 0mg | 52.1mg | 9% |
| Vitamin C | 8mg | 0mg | 9% |
| Folate | 24µg | 53µg | 7% |
| Vitamin B5 | 0.318mg | 6% | |
| Zinc | 3.73mg | 3.29mg | 4% |
| Selenium | 0.7µg | 2.4µg | 3% |
| Carbs | 25.61g | 18.82g | 2% |
| Vitamin B1 | 0.05mg | 0.041mg | 1% |
| Net carbs | 24.11g | 8.52g | N/A |
| Sugar | 17.16g | 4.43g | N/A |
| Starch | 0.08g | 0% | |
| Sodium | 14mg | 7mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.159mg | 0% | |
| Threonine | 0.555mg | 0% | |
| Isoleucine | 0.813mg | 0% | |
| Leucine | 1.483mg | 0% | |
| Lysine | 0.612mg | 0% | |
| Methionine | 0.122mg | 0% | |
| Phenylalanine | 1.149mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.55mg | 0% |
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%
68%
Minerals Daily Need Coverage Score
62%
141%
Comparison summary
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 4.106g)
Which food is cheaper?
Heart of palm is cheaper (difference - $3)
Which food is lower in Sugar?
Almond butter is lower in Sugar (difference - 12.73g)
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.