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  6. Heart of palm vs. Caramel

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

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What are the main differences between heart of palm and caramel?

  • Heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, and vitamin C, yet caramel is richer in vitamin B12 and calcium.
  • Heart of palm's daily need coverage for copper is 70% higher.
  • Heart of palm has 20 times more vitamin C than caramel. Heart of palm has 8mg of vitamin C, while caramel has 0.4mg.
  • Heart of palm contains less sodium.
  • Heart of palm has a lower glycemic index than caramel.

We used Hearts of palm, raw and Candies, caramels types in this comparison.

Infographic

Heart of palm vs Caramel 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 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
Contains more PotassiumPotassium +743.9%
Contains more IronIron +1107.1%
Contains more CopperCopper +3477.8%
Contains more ZincZinc +747.7%
Contains more PhosphorusPhosphorus +22.8%
Contains less SodiumSodium -94.3%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +666.7%
Contains more SeleniumSelenium +157.1%

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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin B3Vitamin B3 +508.1%
Contains more Vitamin B6Vitamin B6 +1346.4%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +106%
Contains more Vitamin B2Vitamin B2 +42.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin E ~0.46mg
~equal in Vitamin D ~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
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 g
Contains more WaterWater +717.6%
Contains more ProteinProtein +70.4%
Contains more FatsFats +3950%
Contains more CarbsCarbs +200.7%
~equal in Other ~1.8g

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
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +30740%
Contains more Poly. FatPolyunsaturated fat +3807.9%

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 Caramel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Caramel DV% diff.
Copper 0.644mg 0.018mg 70%
Vitamin B6 0.81mg 0.056mg 58%
Potassium 1806mg 214mg 47%
Zinc 3.73mg 0.44mg 30%
Polyunsaturated fat 0.089g 3.478g 23%
Iron 1.69mg 0.14mg 19%
Carbs 25.61g 77g 17%
Vitamin B12 0µg 0.3µg 13%
Calories 115kcal 382kcal 13%
Fats 0.2g 8.1g 12%
Calcium 18mg 138mg 12%
Vitamin B5 0.62mg 12%
Saturated fat 0.046g 2.476g 11%
Sodium 14mg 245mg 10%
Vitamin C 8mg 0.4mg 8%
Vitamin B2 0.18mg 0.256mg 6%
Fiber 1.5g 0g 6%
Folate 24µg 4µg 5%
Vitamin B3 0.9mg 0.148mg 5%
Monounsaturated fat 0.005g 1.542g 4%
Vitamin B1 0.05mg 0.103mg 4%
Protein 2.7g 4.6g 4%
Phosphorus 140mg 114mg 4%
Selenium 0.7µg 1.8µg 2%
Magnesium 10mg 17mg 2%
Vitamin K 0µg 1.8µg 2%
Cholesterol 0mg 7mg 2%
Vitamin A 3µg 12µg 1%
Choline 0mg 8mg 1%
Net carbs 24.11g 77g N/A
Sugar 17.16g 65.5g N/A
Vitamin E 0.5mg 0.46mg 0%
Manganese 0.011mg 0%
Tryptophan 0.06mg 0%
Threonine 0.192mg 0%
Isoleucine 0.258mg 0%
Leucine 0.417mg 0%
Lysine 0.338mg 0%
Methionine 0.107mg 0%
Phenylalanine 0.205mg 0%
Valine 0.285mg 0%
Histidine 0.115mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Caramel
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
16%
Caramel
Minerals Daily Need Coverage Score
62%
Heart of palm
19%
Caramel

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 48.34g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 231mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 2.43g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 33)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.5)
Which food is richer in minerals?
?
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.
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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.