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

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The main differences between heart of palm and cherimoya

  • Heart of palm has more copper, potassium, vitamin B6, zinc, iron, and phosphorus; however, cherimoya has more fiber and vitamin C.
  • Daily need coverage for copper for heart of palm is 64% higher.
  • Cherimoya has 23 times less zinc than heart of palm. Heart of palm has 3.73mg of zinc, while cherimoya has 0.16mg.
  • Cherimoya is lower in sugar.
  • Cherimoya has a higher glycemic index than heart of palm.

Food types used in this article are Hearts of palm, raw and Cherimoya, raw.

Infographic

Heart of palm vs Cherimoya 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% 3% 25% 10% 23% 4.4% 11% 0.91% 12% 0%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +529.3%
Contains more IronIron +525.9%
Contains more CopperCopper +833.3%
Contains more ZincZinc +2231.3%
Contains more PhosphorusPhosphorus +438.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +70%
Contains less SodiumSodium -50%

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 42% 0% 5.4% 0% 25% 30% 12% 21% 59% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B2Vitamin B2 +37.4%
Contains more Vitamin B3Vitamin B3 +39.8%
Contains more Vitamin B6Vitamin B6 +215.2%
Contains more Vitamin CVitamin C +57.5%
Contains more Vitamin B1Vitamin B1 +102%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~23µg
~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
18% 79%
Protein: 1.57 g
Fats: 0.68 g
Carbs: 17.71 g
Water: 79.39 g
Other: 0.65 g
Contains more ProteinProtein +72%
Contains more CarbsCarbs +44.6%
Contains more OtherOther +206.2%
Contains more FatsFats +240%
Contains more WaterWater +14.2%

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
49% 12% 39%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.055 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -80.3%
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +111.2%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Cherimoya DV% diff.
Copper 0.644mg 0.069mg 64%
Potassium 1806mg 287mg 45%
Vitamin B6 0.81mg 0.257mg 43%
Zinc 3.73mg 0.16mg 32%
Iron 1.69mg 0.27mg 18%
Phosphorus 140mg 26mg 16%
Fructose 6.28g 8%
Vitamin B5 0.345mg 7%
Fiber 1.5g 3g 6%
Vitamin C 8mg 12.6mg 5%
Vitamin B1 0.05mg 0.101mg 4%
Manganese 0.093mg 4%
Vitamin B2 0.18mg 0.131mg 4%
Carbs 25.61g 17.71g 3%
Vitamin B3 0.9mg 0.644mg 2%
Protein 2.7g 1.57g 2%
Calories 115kcal 75kcal 2%
Magnesium 10mg 17mg 2%
Vitamin E 0.5mg 0.27mg 2%
Fats 0.2g 0.68g 1%
Selenium 0.7µg 1%
Calcium 18mg 10mg 1%
Saturated fat 0.046g 0.233g 1%
Polyunsaturated fat 0.089g 0.188g 1%
Net carbs 24.11g 14.71g N/A
Sugar 17.16g 12.87g N/A
Sodium 14mg 7mg 0%
Vitamin A 3µg 0µg 0%
Folate 24µg 23µg 0%
Monounsaturated fat 0.005g 0.055g 0%
Tryptophan 0.031mg 0%
Threonine 0.052mg 0%
Isoleucine 0.042mg 0%
Leucine 0.063mg 0%
Lysine 0.042mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.042mg 0%
Valine 0.063mg 0%
Histidine 0.021mg 0%
Omega-3 - ALA 0.159g N/A
Omega-6 - Linoleic acid 0.028g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Cherimoya
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%
Cherimoya
Minerals Daily Need Coverage Score
62%
Heart of palm
10%
Cherimoya

Comparison summary

Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.187g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 27)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $3)
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?
Cherimoya
Cherimoya is lower in Sugar (difference - 4.29g)
Which food contains less Sodium?
Cherimoya
Cherimoya contains less Sodium (difference - 7mg)
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. Cherimoya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173953/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.