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

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Differences between Heart of palm and Macaroon

  • Heart of palm has more Vitamin B6, Potassium, Copper, Zinc, Iron, and Phosphorus, while Macaroon has more Fiber, and Selenium.
  • Macaroon's daily need coverage for Saturated Fat is 100% higher.
  • Macaroon contains 15 times less Potassium than Heart of palm. Heart of palm contains 1806mg of Potassium, while Macaroon contains 123mg.
  • The amount of Sodium in Heart of palm is lower.

The food types used in this comparison are Hearts of palm, raw and Cookies, coconut macaroon.

Infographic

Heart of palm vs Macaroon 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.
Contains more Calcium +260%
Contains more Iron +106.1%
Contains more Phosphorus +105.9%
Contains more Potassium +1368.3%
Contains less Sodium -94.2%
Contains more Zinc +411%
Contains more Copper +139.4%
Contains more Magnesium +190%
Contains more Selenium +871.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 31% 21% 30% 11% 32% 20% 90% 0% 38%
Contains more Calcium +260%
Contains more Iron +106.1%
Contains more Phosphorus +105.9%
Contains more Potassium +1368.3%
Contains less Sodium -94.2%
Contains more Zinc +411%
Contains more Copper +139.4%
Contains more Magnesium +190%
Contains more Selenium +871.4%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +163.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +309.1%
Contains more Vitamin B6 +743.8%
Contains more Folate +700%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 5% 14% 5% 0% 23% 3% 0% 5% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +163.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +309.1%
Contains more Vitamin B6 +743.8%
Contains more Folate +700%
Contains more Choline +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +504.3%
Contains more Other +16.4%
Contains more Protein +11.9%
Contains more Fats +11175%
Contains more Carbs +139%
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% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more Water +504.3%
Contains more Other +16.4%
Contains more Protein +11.9%
Contains more Fats +11175%
Contains more Carbs +139%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +32100%
Contains more Polyunsaturated fat +810.1%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
89% 7% 4%
Saturated Fat: 20.099 g
Monounsaturated Fat: 1.61 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +32100%
Contains more Polyunsaturated fat +810.1%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Macaroon Opinion
Net carbs 24.11g 56.12g Macaroon
Protein 2.7g 3.02g Macaroon
Fats 0.2g 22.55g Macaroon
Carbs 25.61g 61.22g Macaroon
Calories 115kcal 460kcal Macaroon
Sugar 17.16g 45.16g Heart of palm
Fiber 1.5g 5.1g Macaroon
Calcium 18mg 5mg Heart of palm
Iron 1.69mg 0.82mg Heart of palm
Magnesium 10mg 29mg Macaroon
Phosphorus 140mg 68mg Heart of palm
Potassium 1806mg 123mg Heart of palm
Sodium 14mg 241mg Heart of palm
Zinc 3.73mg 0.73mg Heart of palm
Copper 0.644mg 0.269mg Heart of palm
Selenium 0.7µg 6.8µg Macaroon
Vitamin A 68IU 0IU Heart of palm
Vitamin A RAE 3µg 0µg Heart of palm
Vitamin E 0.5mg 0.19mg Heart of palm
Vitamin C 8mg 0mg Heart of palm
Vitamin B1 0.05mg 0.02mg Heart of palm
Vitamin B2 0.18mg 0.06mg Heart of palm
Vitamin B3 0.9mg 0.22mg Heart of palm
Vitamin B6 0.81mg 0.096mg Heart of palm
Folate 24µg 3µg Heart of palm
Choline 0mg 9.1mg Macaroon
Vitamin K 0µg 1.1µg Macaroon
Saturated Fat 0.046g 20.099g Heart of palm
Monounsaturated Fat 0.005g 1.61g Macaroon
Polyunsaturated fat 0.089g 0.81g Macaroon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Macaroon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
5%
Macaroon
Minerals Daily Need Coverage Score
62%
Heart of palm
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 28g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 227mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 20.053g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.