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Heart of palm vs. Apple crisp — In-Depth Nutrition Comparison

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How are heart of palm and apple crisp different?

  • Heart of palm is richer in copper, vitamin B6, potassium, zinc, phosphorus, iron, vitamin B2, and vitamin C, while apple crisp is higher in selenium.
  • Heart of palm covers your daily need for copper, 64% more than apple crisp.
  • Heart of palm contains 23 times more potassium than apple crisp. Heart of palm contains 1806mg of potassium, while apple crisp contains 78mg.
  • Heart of palm is lower in sodium.

Hearts of palm, raw and Desserts, apple crisp, prepared-from-recipe types were used in this article.

Infographic

Heart of palm vs Apple crisp 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.
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 5.7% 11% 6.9% 31% 24% 4.9% 12% 46% 17% 19%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +2215.4%
Contains more IronIron +106.1%
Contains more CopperCopper +807%
Contains more ZincZinc +1972.2%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -96%
Contains more CalciumCalcium +94.4%
Contains more SeleniumSelenium +400%

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 7.3% 9.7% 7.6% 0% 21% 19% 16% 5.5% 9.2% 0% 10% 12% 0%
Contains more Vitamin CVitamin C +263.6%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B6Vitamin B6 +1925%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +866.7%
Contains more Vitamin B1Vitamin B1 +66%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.846mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
2% 3% 31% 63%
Protein: 1.75 g
Fats: 3.43 g
Carbs: 30.84 g
Water: 62.91 g
Other: 1.07 g
Contains more ProteinProtein +54.3%
Contains more OtherOther +86%
Contains more FatsFats +1615%
Contains more CarbsCarbs +20.4%
~equal in Water ~62.91g

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
22% 42% 36%
Saturated fat: Sat. Fat 0.685 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 1.144 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +26580%
Contains more Poly. FatPolyunsaturated fat +1185.4%

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 Apple crisp
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Apple crisp DV% diff.
Copper 0.644mg 0.071mg 64%
Vitamin B6 0.81mg 0.04mg 59%
Potassium 1806mg 78mg 51%
Zinc 3.73mg 0.18mg 32%
Phosphorus 140mg 28mg 16%
Sodium 14mg 351mg 15%
Iron 1.69mg 0.82mg 11%
Vitamin B2 0.18mg 0.081mg 8%
Polyunsaturated fat 0.089g 1.144g 7%
Vitamin C 8mg 2.2mg 6%
Manganese 0.13mg 6%
Fats 0.2g 3.43g 5%
Selenium 0.7µg 3.5µg 5%
Vitamin B1 0.05mg 0.083mg 3%
Monounsaturated fat 0.005g 1.334g 3%
Saturated fat 0.046g 0.685g 3%
Vitamin K 0µg 4.1µg 3%
Vitamin A 3µg 29µg 3%
Folate 24µg 16µg 2%
Vitamin B5 0.092mg 2%
Calcium 18mg 35mg 2%
Protein 2.7g 1.75g 2%
Carbs 25.61g 30.84g 2%
Calories 115kcal 161kcal 2%
Vitamin E 0.5mg 0.38mg 1%
Net carbs 24.11g 29.44g N/A
Magnesium 10mg 8mg 0%
Sugar 17.16g 19.68g N/A
Fiber 1.5g 1.4g 0%
Vitamin B3 0.9mg 0.846mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Apple crisp
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
9%
Apple crisp
Minerals Daily Need Coverage Score
62%
Heart of palm
18%
Apple crisp

Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 2.52g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 337mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.639g)
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food is lower in glycemic index?
Apple crisp
Apple crisp is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Apple crisp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169601/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.