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Heart of palm vs. Almond joy — In-Depth Nutrition Comparison

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What are the differences between Heart of palm and Almond joy?

  • Heart of palm is higher in Potassium, Vitamin C, and Iron, yet Almond joy is higher in Fiber, Monounsaturated Fat, and Polyunsaturated fat.
  • Almond joy's daily need coverage for Saturated Fat is 88% more.
  • Heart of palm has 11 times more Vitamin C than Almond joy. While Heart of palm has 8mg of Vitamin C, Almond joy has only 0.7mg.
  • The amount of Sodium in Heart of palm is lower.

We used Hearts of palm, raw and Candies, ALMOND JOY Candy Bar types in this article.

Infographic

Heart of palm vs Almond joy 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 Iron +33.1%
Contains more Phosphorus +25%
Contains more Potassium +611%
Contains less Sodium -90.1%
Contains more Calcium +255.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 48% 0% 48% 23% 19% 0% 0% 0% 0%
Contains more Iron +33.1%
Contains more Phosphorus +25%
Contains more Potassium +611%
Contains less Sodium -90.1%
Contains more Calcium +255.6%

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 A +61.9%
Contains more Vitamin C +1042.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 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 3% 0% 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +61.9%
Contains more Vitamin C +1042.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +747.6%
Contains more Other +61.8%
Contains more Protein +53%
Contains more Fats +13365%
Contains more Carbs +132.4%
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
4% 27% 60% 8%
Protein: 4.13 g
Fats: 26.93 g
Carbs: 59.51 g
Water: 8.2 g
Other: 1.23 g
Contains more Water +747.6%
Contains more Other +61.8%
Contains more Protein +53%
Contains more Fats +13365%
Contains more Carbs +132.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +105100%
Contains more Polyunsaturated fat +1225.8%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
73% 22% 5%
Saturated Fat: 17.59 g
Monounsaturated Fat: 5.26 g
Polyunsaturated fat: 1.18 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +105100%
Contains more Polyunsaturated fat +1225.8%

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 joy
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Almond joy Opinion
Net carbs 24.11g 54.51g Almond joy
Protein 2.7g 4.13g Almond joy
Fats 0.2g 26.93g Almond joy
Carbs 25.61g 59.51g Almond joy
Calories 115kcal 479kcal Almond joy
Sugar 17.16g 48.34g Heart of palm
Fiber 1.5g 5g Almond joy
Calcium 18mg 64mg Almond joy
Iron 1.69mg 1.27mg Heart of palm
Magnesium 10mg Heart of palm
Phosphorus 140mg 112mg Heart of palm
Potassium 1806mg 254mg Heart of palm
Sodium 14mg 142mg Heart of palm
Zinc 3.73mg Heart of palm
Copper 0.644mg Heart of palm
Selenium 0.7µg Heart of palm
Vitamin A 68IU 42IU Heart of palm
Vitamin A RAE 3µg Heart of palm
Vitamin E 0.5mg Heart of palm
Vitamin C 8mg 0.7mg Heart of palm
Vitamin B1 0.05mg Heart of palm
Vitamin B2 0.18mg Heart of palm
Vitamin B3 0.9mg Heart of palm
Vitamin B6 0.81mg Heart of palm
Folate 24µg Heart of palm
Cholesterol 0mg 4mg Heart of palm
Saturated Fat 0.046g 17.59g Heart of palm
Monounsaturated Fat 0.005g 5.26g Almond joy
Polyunsaturated fat 0.089g 1.18g Almond joy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Almond joy
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
0%
Almond joy
Minerals Daily Need Coverage Score
62%
Heart of palm
16%
Almond joy

Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 31.18g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 128mg)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 17.544g)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food is lower in glycemic index?
Almond joy
Almond joy is lower in glycemic index (difference - 32)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 joy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167562/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.