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Heart of palm vs Dates - In-Depth Nutrition Comparison

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How are Heart of palm and Dates different?

  • Heart of palm is higher in Vitamin B6, Copper, Potassium, Zinc, Phosphorus, Vitamin B2, Vitamin C and Iron, however Dates are richer in Fiber and Magnesium.
  • Daily need coverage for Vitamin B6 from Heart of palm is 50% higher.
  • Heart of palm contains 20 times more Vitamin C than Dates . While Heart of palm contains 8mg of Vitamin C, Dates contain only 0.4mg.

Hearts of palm, raw and Dates, deglet noor are the varieties used in this article.

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Heart of palm vs Dates  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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +65.7%
Contains more Potassium +175.3%
Contains more Copper +212.6%
Contains more Zinc +1186.2%
Contains more Phosphorus +125.8%
Contains more Calcium +116.7%
Contains more Magnesium +330%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +65.7%
Contains more Potassium +175.3%
Contains more Copper +212.6%
Contains more Zinc +1186.2%
Contains more Phosphorus +125.8%
Contains more Calcium +116.7%
Contains more Magnesium +330%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1900%
Contains more Vitamin A +580%
Contains more Vitamin E +900%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B6 +390.9%
Contains more Folate +26.3%
Contains more Vitamin B3 +41.6%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.052
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +1900%
Contains more Vitamin A +580%
Contains more Vitamin E +900%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B6 +390.9%
Contains more Folate +26.3%
Contains more Vitamin B3 +41.6%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.052

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Heart of palm
12
Dates
Mineral Summary Score
77
Heart of palm
30
Dates

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Heart of palm
15%
Dates
Carbohydrates
26%
Heart of palm
75%
Dates
Fats
1%
Heart of palm
2%
Dates

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Heart of palm Dates
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Heart of palm Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Heart of palm
Heart of palm contains less Sugars (difference - 46.19g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 10)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.014g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Heart of palm Dates Opinion
Calories 115 282 Dates
Protein 2.7 2.45 Heart of palm
Fats 0.2 0.39 Dates
Vitamin C 8 0.4 Heart of palm
Carbs 25.61 75.03 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.69 1.02 Heart of palm
Calcium 18 39 Dates
Potassium 1806 656 Heart of palm
Magnesium 10 43 Dates
Sugars 17.16 63.35 Heart of palm
Fiber 1.5 8 Dates
Copper 0.644 0.206 Heart of palm
Zinc 3.73 0.29 Heart of palm
Starch
Phosphorus 140 62 Heart of palm
Sodium 14 2 Dates
Vitamin A 68 10 Heart of palm
Vitamin E 0.5 0.05 Heart of palm
Vitamin D 0 0
Vitamin B1 0.05 0.052 Dates
Vitamin B2 0.18 0.066 Heart of palm
Vitamin B3 0.9 1.274 Dates
Vitamin B5 0.589 Dates
Vitamin B6 0.81 0.165 Heart of palm
Vitamin B12 0 0
Vitamin K 0 2.7 Dates
Folate 24 19 Heart of palm
Trans Fat 0 0
Saturated Fat 0.046 0.032 Dates
Monounsaturated Fat 0.005 0.036 Dates
Polyunsaturated fat 0.089 0.019 Heart of palm
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.