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

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Differences between heart of palm and breadfruit

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2, while breadfruit has more vitamin C and fiber.
  • Heart of palm's daily need coverage for copper is 62% higher.
  • Breadfruit contains 31 times less zinc than heart of palm. Heart of palm contains 3.73mg of zinc, while breadfruit contains 0.12mg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of breadfruit is 62.

The food types used in this comparison are Hearts of palm, raw and Breadfruit, raw.

Infographic

Heart of palm vs Breadfruit infographic
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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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more PotassiumPotassium +268.6%
Contains more IronIron +213%
Contains more CopperCopper +666.7%
Contains more ZincZinc +3008.3%
Contains more PhosphorusPhosphorus +366.7%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +150%
Contains less SodiumSodium -85.7%
~equal in Calcium ~17mg

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B6Vitamin B6 +710%
Contains more FolateFolate +71.4%
Contains more Vitamin CVitamin C +262.5%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B12 ~0µg

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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +152.3%
Contains more OtherOther +114%
Contains more FatsFats +15%
~equal in Carbs ~27.12g
~equal in Water ~70.65g

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Poly. FatPolyunsaturated fat +34.8%
Contains more Mono. FatMonounsaturated fat +580%
~equal in Saturated fat ~0.048g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Breadfruit
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Breadfruit DV% diff.
Copper 0.644mg 0.084mg 62%
Vitamin B6 0.81mg 0.1mg 55%
Potassium 1806mg 490mg 39%
Zinc 3.73mg 0.12mg 33%
Vitamin C 8mg 29mg 23%
Phosphorus 140mg 30mg 16%
Iron 1.69mg 0.54mg 14%
Fiber 1.5g 4.9g 14%
Vitamin B2 0.18mg 0.03mg 12%
Vitamin B5 0.457mg 9%
Vitamin B1 0.05mg 0.11mg 5%
Magnesium 10mg 25mg 4%
Vitamin E 0.5mg 0.1mg 3%
Folate 24µg 14µg 3%
Protein 2.7g 1.07g 3%
Manganese 0.06mg 3%
Choline 0mg 9.8mg 2%
Calories 115kcal 103kcal 1%
Sodium 14mg 2mg 1%
Carbs 25.61g 27.12g 1%
Fats 0.2g 0.23g 0%
Net carbs 24.11g 22.22g N/A
Calcium 18mg 17mg 0%
Sugar 17.16g 11g N/A
Vitamin A 3µg 0µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B3 0.9mg 0.9mg 0%
Vitamin K 0µg 0.5µg 0%
Saturated fat 0.046g 0.048g 0%
Monounsaturated fat 0.005g 0.034g 0%
Polyunsaturated fat 0.089g 0.066g 0%
Threonine 0.052mg 0%
Isoleucine 0.064mg 0%
Leucine 0.065mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.026mg 0%
Valine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Breadfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Heart of palm
17%
Breadfruit
Minerals Daily Need Coverage Score
62%
Heart of palm
14%
Breadfruit

Comparison summary

Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is lower in Sugar?
Breadfruit
Breadfruit is lower in Sugar (difference - 6.16g)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.