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

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A recap on differences between heart of palm and apple pie

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin C; however, apple pie is higher in vitamin B1.
  • Heart of palm covers your daily copper needs 66% more than apple pie.
  • Apple pie contains 28 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while apple pie contains 65mg.
  • Heart of palm has less sodium.

Food varieties used in this article are Hearts of palm, raw and Pie, apple, commercially prepared, unenriched flour.

Infographic

Heart of palm vs Apple pie 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% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +2678.5%
Contains more IronIron +39.7%
Contains more CopperCopper +1300%
Contains more ZincZinc +2231.3%
Contains more PhosphorusPhosphorus +483.3%
Contains less SodiumSodium -94.7%
Contains more SeleniumSelenium +∞%

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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin B6Vitamin B6 +2031.6%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +866.7%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B3Vitamin B3 +24.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Apple pie DV% diff.
Copper 0.644mg 0.046mg 66%
Vitamin B6 0.81mg 0.038mg 59%
Potassium 1806mg 65mg 51%
Zinc 3.73mg 0.16mg 32%
Fats 0.2g 11g 17%
Saturated fat 0.046g 3.797g 17%
Phosphorus 140mg 24mg 17%
Polyunsaturated fat 0.089g 2.198g 14%
Monounsaturated fat 0.005g 4.388g 11%
Sodium 14mg 266mg 11%
Manganese 0.182mg 8%
Vitamin B1 0.05mg 0.134mg 7%
Calories 115kcal 237kcal 6%
Iron 1.69mg 1.21mg 6%
Folate 24µg 4µg 5%
Vitamin C 8mg 3.2mg 5%
Vitamin A 3µg 29µg 3%
Vitamin E 0.5mg 3%
Carbs 25.61g 34g 3%
Vitamin B5 0.119mg 2%
Protein 2.7g 1.9g 2%
Vitamin B2 0.18mg 0.158mg 2%
Selenium 0.7µg 1%
Vitamin B3 0.9mg 1.123mg 1%
Calcium 18mg 11mg 1%
Magnesium 10mg 7mg 1%
Net carbs 24.11g 32.4g N/A
Sugar 17.16g N/A
Fiber 1.5g 1.6g 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.026mg 0%
Threonine 0.054mg 0%
Isoleucine 0.073mg 0%
Leucine 0.129mg 0%
Lysine 0.07mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.088mg 0%
Valine 0.084mg 0%
Histidine 0.038mg 0%

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% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +42.1%
Contains more WaterWater +33.1%
Contains more OtherOther +121.1%
Contains more FatsFats +5400%
Contains more CarbsCarbs +32.8%

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
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +87660%
Contains more Poly. FatPolyunsaturated fat +2369.7%

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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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.