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  6. Heart of palm vs. Cranberries

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

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Significant differences between heart of palm and cranberries

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, vitamin B2, and folate; however, cranberries are richer in fiber and vitamin C.
  • Heart of palm covers your daily copper needs 65% more than cranberries.
  • Cranberries have 41 times less zinc than heart of palm. Heart of palm has 3.73mg of zinc, while cranberries have 0.09mg.
  • Cranberries have a higher glycemic index. The glycemic index of cranberries is 45, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Hearts of palm, raw and Cranberries, raw.

Infographic

Heart of palm vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +2157.5%
Contains more IronIron +634.8%
Contains more CopperCopper +1050%
Contains more ZincZinc +4044.4%
Contains more PhosphorusPhosphorus +1172.7%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -85.7%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +791.1%
Contains more Vitamin B6Vitamin B6 +1321.1%
Contains more FolateFolate +2300%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin EVitamin E +164%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Cranberries DV% diff.
Copper 0.644mg 0.056mg 65%
Vitamin B6 0.81mg 0.057mg 58%
Potassium 1806mg 80mg 51%
Zinc 3.73mg 0.09mg 33%
Iron 1.69mg 0.23mg 18%
Phosphorus 140mg 11mg 18%
Vitamin B2 0.18mg 0.02mg 12%
Manganese 0.267mg 12%
Fiber 1.5g 3.6g 8%
Vitamin C 8mg 14mg 7%
Folate 24µg 1µg 6%
Vitamin B5 0.295mg 6%
Vitamin E 0.5mg 1.32mg 5%
Vitamin B3 0.9mg 0.101mg 5%
Carbs 25.61g 11.97g 5%
Vitamin K 0µg 5µg 4%
Protein 2.7g 0.46g 4%
Calories 115kcal 46kcal 3%
Vitamin B1 0.05mg 0.012mg 3%
Selenium 0.7µg 0.1µg 1%
Magnesium 10mg 6mg 1%
Choline 0mg 5.5mg 1%
Fructose 0.67g 1%
Calcium 18mg 8mg 1%
Sodium 14mg 2mg 1%
Fats 0.2g 0.13g 0%
Net carbs 24.11g 8.37g N/A
Sugar 17.16g 4.27g N/A
Vitamin A 3µg 3µg 0%
Saturated fat 0.046g 0.008g 0%
Monounsaturated fat 0.005g 0.018g 0%
Polyunsaturated fat 0.089g 0.055g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +487%
Contains more FatsFats +53.8%
Contains more CarbsCarbs +114%
Contains more OtherOther +1558.3%
Contains more WaterWater +25.6%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Poly. FatPolyunsaturated fat +61.8%
Contains less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +260%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.