Heart of palm vs. Avocado — In-Depth Nutrition Comparison
Compare
How are heart of palm and avocadoes different?
- Heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, and phosphorus; however, avocadoes are richer in fiber, vitamin K, folate, and vitamin E.
- Daily need coverage for copper for heart of palm is 50% higher.
- Heart of palm contains 6 times more zinc than avocadoes. While heart of palm contains 3.73mg of zinc, avocadoes contain only 0.64mg.
Hearts of palm, raw and Avocados, raw, all commercial varieties are the varieties used in this article.
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 CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +272.4% |
| Contains more IronIron | +207.3% |
| Contains more CopperCopper | +238.9% |
| Contains more ZincZinc | +482.8% |
| Contains more PhosphorusPhosphorus | +169.2% |
| Contains more SeleniumSelenium | +75% |
| Contains more MagnesiumMagnesium | +190% |
| Contains less SodiumSodium | -50% |
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 B2Vitamin B2 | +38.5% |
| Contains more Vitamin B6Vitamin B6 | +215.2% |
| Contains more Vitamin CVitamin C | +25% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin EVitamin E | +314% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin B3Vitamin B3 | +93.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +237.5% |
| 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:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more ProteinProtein | +35% |
| Contains more CarbsCarbs | +200.2% |
| Contains more OtherOther | +25.9% |
| Contains more FatsFats | +7230% |
~equal in
Water
~73.23g
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
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
| Contains less Sat. FatSaturated fat | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +195880% |
| Contains more Poly. FatPolyunsaturated fat | +1940.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.644mg | 0.19mg | 50% |
| Vitamin B6 | 0.81mg | 0.257mg | 43% |
| Potassium | 1806mg | 485mg | 39% |
| Vitamin B5 | 1.389mg | 28% | |
| Zinc | 3.73mg | 0.64mg | 28% |
| Monounsaturated fat | 0.005g | 9.799g | 24% |
| Fats | 0.2g | 14.66g | 22% |
| Fiber | 1.5g | 6.7g | 21% |
| Vitamin K | 0µg | 21µg | 18% |
| Folate | 24µg | 81µg | 14% |
| Iron | 1.69mg | 0.55mg | 14% |
| Phosphorus | 140mg | 52mg | 13% |
| Polyunsaturated fat | 0.089g | 1.816g | 12% |
| Vitamin E | 0.5mg | 2.07mg | 10% |
| Saturated fat | 0.046g | 2.126g | 9% |
| Manganese | 0.142mg | 6% | |
| Carbs | 25.61g | 8.53g | 6% |
| Vitamin B3 | 0.9mg | 1.738mg | 5% |
| Magnesium | 10mg | 29mg | 5% |
| Vitamin B2 | 0.18mg | 0.13mg | 4% |
| Choline | 0mg | 14.2mg | 3% |
| Calories | 115kcal | 160kcal | 2% |
| Vitamin C | 8mg | 10mg | 2% |
| Protein | 2.7g | 2g | 1% |
| Vitamin B1 | 0.05mg | 0.067mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Calcium | 18mg | 12mg | 1% |
| Net carbs | 24.11g | 1.83g | N/A |
| Sugar | 17.16g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 14mg | 7mg | 0% |
| Vitamin A | 3µg | 7µg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
32%
Minerals Daily Need Coverage Score
62%
21%
Comparison summary
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 2.08g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 8)
Which food is cheaper?
Heart of palm is cheaper (difference - $0.8)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 16.5g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)