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  6. Heart of palm vs. Blueberry

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

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Important differences between heart of palm and blueberries

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2; however, blueberries are richer in vitamin K.
  • Heart of palm's daily need coverage for copper is 65% more.
  • Heart of palm contains 23 times more potassium than blueberries. Heart of palm contains 1806mg of potassium, while blueberries contain 77mg.
  • Blueberries have a higher glycemic index. The glycemic index of blueberries is 53, while the glycemic index of heart of palm is 32.

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

Infographic

Heart of palm vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +2245.5%
Contains more IronIron +503.6%
Contains more CopperCopper +1029.8%
Contains more ZincZinc +2231.3%
Contains more PhosphorusPhosphorus +1066.7%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -92.9%

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%
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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B2Vitamin B2 +339%
Contains more Vitamin B3Vitamin B3 +115.3%
Contains more Vitamin B6Vitamin B6 +1457.7%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +21.3%
Contains more Vitamin EVitamin E +14%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~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 Blueberry DV% diff.
Copper 0.644mg 0.057mg 65%
Vitamin B6 0.81mg 0.052mg 58%
Potassium 1806mg 77mg 51%
Zinc 3.73mg 0.16mg 32%
Phosphorus 140mg 12mg 18%
Iron 1.69mg 0.28mg 18%
Vitamin K 0µg 19.3µg 16%
Manganese 0.336mg 15%
Vitamin B2 0.18mg 0.041mg 11%
Fructose 4.97g 6%
Folate 24µg 6µg 5%
Carbs 25.61g 14.49g 4%
Protein 2.7g 0.74g 4%
Fiber 1.5g 2.4g 4%
Vitamin B3 0.9mg 0.418mg 3%
Calories 115kcal 57kcal 3%
Vitamin C 8mg 9.7mg 2%
Vitamin B5 0.124mg 2%
Sodium 14mg 1mg 1%
Magnesium 10mg 6mg 1%
Choline 0mg 6mg 1%
Vitamin B1 0.05mg 0.037mg 1%
Calcium 18mg 6mg 1%
Selenium 0.7µg 0.1µg 1%
Fats 0.2g 0.33g 0%
Net carbs 24.11g 12.09g N/A
Sugar 17.16g 9.96g N/A
Starch 0.03g 0%
Vitamin E 0.5mg 0.57mg 0%
Vitamin A 3µg 3µg 0%
Saturated fat 0.046g 0.028g 0%
Monounsaturated fat 0.005g 0.047g 0%
Polyunsaturated fat 0.089g 0.146g 0%
Tryptophan 0.003mg 0%
Threonine 0.02mg 0%
Isoleucine 0.023mg 0%
Leucine 0.044mg 0%
Lysine 0.013mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.026mg 0%
Valine 0.031mg 0%
Histidine 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +264.9%
Contains more CarbsCarbs +76.7%
Contains more OtherOther +765.2%
Contains more FatsFats +65%
Contains more WaterWater +21.2%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains less Sat. FatSaturated fat -39.1%
Contains more Mono. FatMonounsaturated fat +840%
Contains more Poly. FatPolyunsaturated fat +64%

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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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.