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Heart of palm vs. Danish pastry — In-Depth Nutrition Comparison

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What are the differences between heart of palm and danish pastry?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, and vitamin C, yet danish pastry is higher in selenium, vitamin B1, and folate.
  • Heart of palm's daily need coverage for copper is 62% more.
  • Heart of palm has 80 times more vitamin C than danish pastry. While heart of palm has 8mg of vitamin C, danish pastry has only 0.1mg.
  • The amount of sodium in heart of palm is lower.
  • The glycemic index of heart of palm is lower.

We used Hearts of palm, raw and Danish pastry, cheese types in this article.

Infographic

Heart of palm vs Danish pastry infographic
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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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more PotassiumPotassium +1742.9%
Contains more CopperCopper +623.6%
Contains more ZincZinc +432.9%
Contains more PhosphorusPhosphorus +29.6%
Contains less SodiumSodium -96.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +94.4%
Contains more SeleniumSelenium +2600%
~equal in Iron ~1.8mg

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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +7900%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B6Vitamin B6 +1925%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +122.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg

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
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more WaterWater +121.3%
Contains more OtherOther +32.7%
Contains more ProteinProtein +196.3%
Contains more FatsFats +10850%
Contains more CarbsCarbs +45.3%

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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +226160%
Contains more Poly. FatPolyunsaturated fat +2793.3%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Danish pastry DV% diff.
Copper 0.644mg 0.089mg 62%
Vitamin B6 0.81mg 0.04mg 59%
Potassium 1806mg 98mg 50%
Fats 0.2g 21.9g 33%
Selenium 0.7µg 18.9µg 33%
Saturated fat 0.046g 6.794g 31%
Monounsaturated fat 0.005g 11.313g 28%
Zinc 3.73mg 0.7mg 28%
Sodium 14mg 417mg 18%
Polyunsaturated fat 0.089g 2.575g 17%
Manganese 0.351mg 15%
Calories 115kcal 374kcal 13%
Vitamin B1 0.05mg 0.19mg 12%
Protein 2.7g 8g 11%
Vitamin C 8mg 0.1mg 9%
Folate 24µg 60µg 9%
Cholesterol 0mg 23mg 8%
Vitamin B12 0µg 0.2µg 8%
Vitamin B3 0.9mg 2mg 7%
Vitamin K 0µg 6.9µg 6%
Vitamin B2 0.18mg 0.26mg 6%
Vitamin B5 0.304mg 6%
Phosphorus 140mg 108mg 5%
Carbs 25.61g 37.2g 4%
Vitamin A 3µg 35µg 4%
Choline 0mg 20.1mg 4%
Fiber 1.5g 1g 2%
Calcium 18mg 35mg 2%
Magnesium 10mg 15mg 1%
Vitamin E 0.5mg 0.35mg 1%
Iron 1.69mg 1.8mg 1%
Net carbs 24.11g 36.2g N/A
Vitamin D 0IU 2IU 0%
Sugar 17.16g 6.95g N/A
Tryptophan 0.089mg 0%
Threonine 0.293mg 0%
Isoleucine 0.371mg 0%
Leucine 0.644mg 0%
Lysine 0.43mg 0%
Methionine 0.174mg 0%
Phenylalanine 0.402mg 0%
Valine 0.412mg 0%
Histidine 0.205mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Danish pastry
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
22%
Danish pastry
Minerals Daily Need Coverage Score
62%
Heart of palm
40%
Danish pastry

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 403mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 6.748g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Danish pastry
Danish pastry is lower in Sugar (difference - 10.21g)
Which food is richer in vitamins?
Danish pastry
Danish pastry is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.