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  6. Heart of palm vs. Dates

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 for 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.

Infographic

Heart of palm vs Dates 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%
Dates
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more PotassiumPotassium +175.3%
Contains more IronIron +65.7%
Contains more CopperCopper +212.6%
Contains more ZincZinc +1186.2%
Contains more PhosphorusPhosphorus +125.8%
Contains more MagnesiumMagnesium +330%
Contains more CalciumCalcium +116.7%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +328.6%

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%
Dates
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B6Vitamin B6 +390.9%
Contains more FolateFolate +26.3%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Dates DV% diff.
Vitamin B6 0.81mg 0.165mg 50%
Copper 0.644mg 0.206mg 49%
Potassium 1806mg 656mg 34%
Zinc 3.73mg 0.29mg 31%
Fiber 1.5g 8g 26%
Fructose 19.56g 24%
Carbs 25.61g 75.03g 16%
Vitamin B5 0.589mg 12%
Manganese 0.262mg 11%
Phosphorus 140mg 62mg 11%
Vitamin B2 0.18mg 0.066mg 9%
Calories 115kcal 282kcal 8%
Magnesium 10mg 43mg 8%
Iron 1.69mg 1.02mg 8%
Vitamin C 8mg 0.4mg 8%
Selenium 0.7µg 3µg 4%
Vitamin E 0.5mg 0.05mg 3%
Calcium 18mg 39mg 2%
Vitamin B3 0.9mg 1.274mg 2%
Vitamin K 0µg 2.7µg 2%
Folate 24µg 19µg 1%
Sodium 14mg 2mg 1%
Choline 0mg 6.3mg 1%
Protein 2.7g 2.45g 1%
Fats 0.2g 0.39g 0%
Net carbs 24.11g 67.03g N/A
Sugar 17.16g 63.35g N/A
Vitamin A 3µg 0µg 0%
Vitamin B1 0.05mg 0.052mg 0%
Saturated fat 0.046g 0.032g 0%
Monounsaturated fat 0.005g 0.036g 0%
Polyunsaturated fat 0.089g 0.019g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +238.5%
Contains more OtherOther +24.4%
Contains more FatsFats +95%
Contains more CarbsCarbs +193%
~equal in Protein ~2.45g

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
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Poly. FatPolyunsaturated fat +368.4%
Contains less Sat. FatSaturated fat -30.4%
Contains more Mono. FatMonounsaturated fat +620%

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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. 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.