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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

Heart of palm vs Almond butter 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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.
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%
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 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
21% 56% 19% 3%
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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
8% 65% 27%
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.
Heart of palm Almond butter
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Almond butter 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?

ok
ok
is better in case of low diet
Heart of palm Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Heart of palm
68%
Almond butter
Minerals Daily Need Coverage Score
62%
Heart of palm
141%
Almond butter

Comparison summary

Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 4.106g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $3)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 12.73g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.