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  6. Heart of palm vs. Banana

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

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Important differences between heart of palm and bananas

  • Heart of palm has more copper, potassium, vitamin B6, zinc, iron, phosphorus, and vitamin B2 than bananas.
  • Heart of palm's daily need coverage for copper is 63% more.
  • Heart of palm contains 25 times more zinc than bananas. Heart of palm contains 3.73mg of zinc, while bananas contain 0.15mg.
  • Bananas have a higher glycemic index. The glycemic index of bananas is 48, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Hearts of palm, raw and Bananas, raw.

Infographic

Heart of palm vs Banana 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%
Banana
Banana
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +404.5%
Contains more IronIron +550%
Contains more CopperCopper +725.6%
Contains more ZincZinc +2386.7%
Contains more PhosphorusPhosphorus +536.4%
Contains more MagnesiumMagnesium +170%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +42.9%

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%
Banana
Banana
3
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +146.6%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B6Vitamin B6 +120.7%
Contains more FolateFolate +20%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~8.7mg
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Banana DV% diff.
Copper 0.644mg 0.078mg 63%
Potassium 1806mg 358mg 43%
Vitamin B6 0.81mg 0.367mg 34%
Zinc 3.73mg 0.15mg 33%
Iron 1.69mg 0.26mg 18%
Phosphorus 140mg 22mg 17%
Manganese 0.27mg 12%
Vitamin B2 0.18mg 0.073mg 8%
Vitamin B5 0.334mg 7%
Fructose 4.85g 6%
Magnesium 10mg 27mg 4%
Fiber 1.5g 2.6g 4%
Protein 2.7g 1.09g 3%
Vitamin E 0.5mg 0.1mg 3%
Choline 0mg 9.8mg 2%
Vitamin B1 0.05mg 0.031mg 2%
Starch 5.38g 2%
Sodium 14mg 1mg 1%
Vitamin B3 0.9mg 0.665mg 1%
Folate 24µg 20µg 1%
Vitamin C 8mg 8.7mg 1%
Calories 115kcal 89kcal 1%
Carbs 25.61g 22.84g 1%
Calcium 18mg 5mg 1%
Selenium 0.7µg 1µg 1%
Fats 0.2g 0.33g 0%
Net carbs 24.11g 20.24g N/A
Sugar 17.16g 12.23g N/A
Vitamin A 3µg 3µg 0%
Vitamin K 0µg 0.5µg 0%
Saturated fat 0.046g 0.112g 0%
Monounsaturated fat 0.005g 0.032g 0%
Polyunsaturated fat 0.089g 0.073g 0%
Tryptophan 0.009mg 0%
Threonine 0.028mg 0%
Isoleucine 0.028mg 0%
Leucine 0.068mg 0%
Lysine 0.05mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.049mg 0%
Valine 0.047mg 0%
Histidine 0.077mg 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
Banana
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +147.7%
Contains more CarbsCarbs +12.1%
Contains more OtherOther +139.8%
Contains more FatsFats +65%
~equal in Water ~74.91g

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
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated fat -58.9%
Contains more Poly. FatPolyunsaturated fat +21.9%
Contains more Mono. FatMonounsaturated fat +540%

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.