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  6. Heart of palm vs. Coconut

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

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

  • Heart of palm is richer in vitamin B6, potassium, zinc, copper, and vitamin B2, yet coconut is richer in fiber, selenium, iron, and magnesium.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • Heart of palm has 15 times more vitamin B6 than coconut. Heart of palm has 0.81mg of vitamin B6, while coconut has 0.054mg.
  • Heart of palm contains less saturated fat.
  • Heart of palm has a lower glycemic index than coconut.

We used Hearts of palm, raw and Nuts, coconut meat, raw types in this comparison.

Infographic

Heart of palm vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +407.3%
Contains more CopperCopper +48%
Contains more ZincZinc +239.1%
Contains more PhosphorusPhosphorus +23.9%
Contains less SodiumSodium -30%
Contains more MagnesiumMagnesium +220%
Contains more IronIron +43.8%
Contains more SeleniumSelenium +1342.9%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +142.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient Heart of palm Coconut DV% diff.
Saturated fat 0.046g 29.698g 135%
Manganese 1.5mg 65%
Vitamin B6 0.81mg 0.054mg 58%
Fats 0.2g 33.49g 51%
Potassium 1806mg 356mg 43%
Fiber 1.5g 9g 30%
Zinc 3.73mg 1.1mg 24%
Copper 0.644mg 0.435mg 23%
Selenium 0.7µg 10.1µg 17%
Vitamin B2 0.18mg 0.02mg 12%
Calories 115kcal 354kcal 12%
Iron 1.69mg 2.43mg 9%
Vitamin B5 0.3mg 6%
Magnesium 10mg 32mg 5%
Vitamin C 8mg 3.3mg 5%
Monounsaturated fat 0.005g 1.425g 4%
Phosphorus 140mg 113mg 4%
Carbs 25.61g 15.23g 3%
Choline 0mg 12.1mg 2%
Vitamin E 0.5mg 0.24mg 2%
Polyunsaturated fat 0.089g 0.366g 2%
Vitamin B3 0.9mg 0.54mg 2%
Folate 24µg 26µg 1%
Vitamin B1 0.05mg 0.066mg 1%
Protein 2.7g 3.33g 1%
Net carbs 24.11g 6.23g N/A
Calcium 18mg 14mg 0%
Sugar 17.16g 6.23g N/A
Sodium 14mg 20mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more CarbsCarbs +68.2%
Contains more WaterWater +47.9%
Contains more OtherOther +107.3%
Contains more ProteinProtein +23.3%
Contains more FatsFats +16645%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +28400%
Contains more Poly. FatPolyunsaturated fat +311.2%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.