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Heart of palm vs. Carbonated water — In-Depth Nutrition Comparison

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Summary of differences between heart of palm and carbonated water

  • The amount of copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, vitamin C, folate, and fiber in heart of palm is higher than in carbonated water.
  • Heart of palm covers your daily need for copper, 71% more than carbonated water.
  • Carbonated water has a lower glycemic index. The glycemic index of carbonated water is 0, while the glycemic index of heart of palm is 32.

These are the specific foods used in this comparison Hearts of palm, raw and Beverages, carbonated, club soda.

Infographic

Heart of palm vs Carbonated water 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 0.71% 1.5% 0.18% 0.38% 2% 2.7% 0% 2.7% 0.13% 0%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +90200%
Contains more IronIron +16800%
Contains more CopperCopper +10633.3%
Contains more ZincZinc +3630%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%

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

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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1890%
Contains more WaterWater +43.7%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Carbonated water DV% diff.
Copper 0.644mg 0.006mg 71%
Vitamin B6 0.81mg 0mg 62%
Potassium 1806mg 2mg 53%
Zinc 3.73mg 0.1mg 33%
Iron 1.69mg 0.01mg 21%
Phosphorus 140mg 0mg 20%
Vitamin B2 0.18mg 0mg 14%
Vitamin C 8mg 0mg 9%
Carbs 25.61g 0g 9%
Folate 24µg 0µg 6%
Vitamin B3 0.9mg 0mg 6%
Calories 115kcal 0kcal 6%
Fiber 1.5g 0g 6%
Protein 2.7g 0g 5%
Vitamin B1 0.05mg 0mg 4%
Vitamin E 0.5mg 0mg 3%
Magnesium 10mg 1mg 2%
Selenium 0.7µg 0µg 1%
Calcium 18mg 5mg 1%
Polyunsaturated fat 0.089g 0g 1%
Fats 0.2g 0g 0%
Net carbs 24.11g 0g N/A
Sugar 17.16g 0g N/A
Sodium 14mg 21mg 0%
Vitamin A 3µg 0µg 0%
Manganese 0.001mg 0%
Saturated fat 0.046g 0g 0%
Monounsaturated fat 0.005g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Carbonated water
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
0%
Carbonated water
Minerals Daily Need Coverage Score
62%
Heart of palm
1%
Carbonated water

Comparison summary

Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 7mg)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $0.1)
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 Sugar?
Carbonated water
Carbonated water is lower in Sugar (difference - 17.16g)
Which food is lower in Saturated fat?
Carbonated water
Carbonated water is lower in Saturated fat (difference - 0.046g)
Which food is lower in glycemic index?
Carbonated water
Carbonated water is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Carbonated water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174842/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.