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  6. Heart of palm vs. Avocado

Heart of palm vs. Avocado — In-Depth Nutrition Comparison

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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

Heart of palm vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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.
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Avocado 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

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% 15% 9% 73%
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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
15% 71% 13%
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%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.