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Heart of palm vs Dried fruit - In-Depth Nutrition Comparison

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The main differences between Heart of palm and Dried fruit

  • Heart of palm has more Vitamin B6, Copper, Zinc, Potassium and Phosphorus, however Dried fruit has more Vitamin E , Fiber, Vitamin A, Iron and Vitamin B3.
  • Daily need coverage for Vitamin B6 from Heart of palm is 51% higher.
  • Dried fruit has 10 times less Zinc than Heart of palm. Heart of palm has 3.73mg of Zinc, while Dried fruit has 0.39mg.

Food types used in this article are Hearts of palm, raw and Apricots, dried, sulfured, uncooked.

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Heart of palm vs Dried fruit 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 Potassium +55.4%
Contains more Copper +87.8%
Contains more Zinc +856.4%
Contains more Phosphorus +97.2%
Contains more Iron +57.4%
Contains more Calcium +205.6%
Contains more Magnesium +220%
Contains less Sodium -28.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Contains more Potassium +55.4%
Contains more Copper +87.8%
Contains more Zinc +856.4%
Contains more Phosphorus +97.2%
Contains more Iron +57.4%
Contains more Calcium +205.6%
Contains more Magnesium +220%
Contains less Sodium -28.6%

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 +700%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +143.2%
Contains more Vitamin B6 +466.4%
Contains more Folate +140%
Contains more Vitamin A +5200%
Contains more Vitamin E +766%
Contains more Vitamin B3 +187.7%
Contains more Vitamin K +∞%
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 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Contains more Vitamin C +700%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +143.2%
Contains more Vitamin B6 +466.4%
Contains more Folate +140%
Contains more Vitamin A +5200%
Contains more Vitamin E +766%
Contains more Vitamin B3 +187.7%
Contains more Vitamin K +∞%

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
38
Dried fruit
Mineral Summary Score
77
Heart of palm
50
Dried fruit

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
20%
Dried fruit
Carbohydrates
26%
Heart of palm
63%
Dried fruit
Fats
1%
Heart of palm
2%
Dried fruit

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 Dried fruit
Lower in Sugars ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals 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 Dried fruit
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 - 36.28g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Dried fruit Opinion
Calories 115 241 Dried fruit
Protein 2.7 3.39 Dried fruit
Fats 0.2 0.51 Dried fruit
Vitamin C 8 1 Heart of palm
Carbs 25.61 62.64 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 1.69 2.66 Dried fruit
Calcium 18 55 Dried fruit
Potassium 1806 1162 Heart of palm
Magnesium 10 32 Dried fruit
Sugars 17.16 53.44 Heart of palm
Fiber 1.5 7.3 Dried fruit
Copper 0.644 0.343 Heart of palm
Zinc 3.73 0.39 Heart of palm
Starch 0.35 Dried fruit
Phosphorus 140 71 Heart of palm
Sodium 14 10 Dried fruit
Vitamin A 68 3604 Dried fruit
Vitamin E 0.5 4.33 Dried fruit
Vitamin D 0 0
Vitamin B1 0.05 0.015 Heart of palm
Vitamin B2 0.18 0.074 Heart of palm
Vitamin B3 0.9 2.589 Dried fruit
Vitamin B5 0.516 Dried fruit
Vitamin B6 0.81 0.143 Heart of palm
Vitamin B12 0 0
Vitamin K 0 3.1 Dried fruit
Folate 24 10 Heart of palm
Trans Fat 0 Dried fruit
Saturated Fat 0.046 0.017 Dried fruit
Monounsaturated Fat 0.005 0.074 Dried fruit
Polyunsaturated fat 0.089 0.074 Heart of palm
Tryptophan 0.016 Dried fruit
Threonine 0.073 Dried fruit
Isoleucine 0.063 Dried fruit
Leucine 0.105 Dried fruit
Lysine 0.083 Dried fruit
Methionine 0.015 Dried fruit
Phenylalanine 0.062 Dried fruit
Valine 0.078 Dried fruit
Histidine 0.047 Dried fruit
Fructose 12.47 Dried fruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.