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Heart of palm vs. Cane syrup — In-Depth Nutrition Comparison

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Important differences between heart of palm and cane syrup

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, vitamin B2, vitamin C, and folate; however, cane syrup is richer in iron and vitamin B1.
  • Heart of palm's daily need coverage for copper is 69% more.

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

Infographic

Heart of palm vs Cane syrup 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 7.1% 3.9% 5.6% 135% 6.7% 5.2% 3.4% 7.6% 0% 3.8%
Contains more CalciumCalcium +38.5%
Contains more PotassiumPotassium +2766.7%
Contains more CopperCopper +3120%
Contains more ZincZinc +1863.2%
Contains more PhosphorusPhosphorus +1650%
Contains less SodiumSodium -75.9%
Contains more IronIron +113%
~equal in Magnesium ~10mg
~equal in Manganese ~mg
~equal in Selenium ~0.7µg

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% 4.1% 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 0% 0% 0% 0% 33% 14% 1.9% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +800%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +160%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

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
73% 26%
Protein: 0 g
Fats: 0 g
Carbs: 73.14 g
Water: 26 g
Other: 0.86 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +167.3%
Contains more OtherOther +131.4%
Contains more CarbsCarbs +185.6%

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 Cane syrup
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Cane syrup Opinion
Calories 115kcal 269kcal Cane syrup
Protein 2.7g 0g Heart of palm
Fats 0.2g 0g Heart of palm
Vitamin C 8mg 0mg Heart of palm
Net carbs 24.11g 73.14g Cane syrup
Carbs 25.61g 73.14g Cane syrup
Magnesium 10mg 10mg
Calcium 18mg 13mg Heart of palm
Potassium 1806mg 63mg Heart of palm
Iron 1.69mg 3.6mg Cane syrup
Sugar 17.16g 73.2g Heart of palm
Fiber 1.5g 0g Heart of palm
Copper 0.644mg 0.02mg Heart of palm
Zinc 3.73mg 0.19mg Heart of palm
Phosphorus 140mg 8mg Heart of palm
Sodium 14mg 58mg Heart of palm
Vitamin A 68IU 0IU Heart of palm
Vitamin A 3µg 0µg Heart of palm
Vitamin E 0.5mg 0mg Heart of palm
Selenium 0.7µg 0.7µg
Vitamin B1 0.05mg 0.13mg Cane syrup
Vitamin B2 0.18mg 0.06mg Heart of palm
Vitamin B3 0.9mg 0.1mg Heart of palm
Vitamin B6 0.81mg 0mg Heart of palm
Folate 24µg 0µg Heart of palm
Saturated Fat 0.046g 0g Cane syrup
Monounsaturated Fat 0.005g 0g Heart of palm
Polyunsaturated fat 0.089g 0g Heart of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Cane syrup
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
4%
Cane syrup
Minerals Daily Need Coverage Score
62%
Heart of palm
18%
Cane syrup

Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 56.04g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 44mg)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cane syrup
Cane syrup is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Cane syrup
Cane syrup is lower in glycemic index (difference - 32)
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 ($)

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. Cane syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167743/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.