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  6. Heart of palm vs. Dried fruit

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 RAE, 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.

Infographic

Heart of palm vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more PotassiumPotassium +55.4%
Contains more CopperCopper +87.8%
Contains more ZincZinc +856.4%
Contains more PhosphorusPhosphorus +97.2%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +205.6%
Contains more IronIron +57.4%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +214.3%

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% 4.1% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B6Vitamin B6 +466.4%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +5200%
Contains more Vitamin EVitamin E +766%
Contains more Vitamin B3Vitamin B3 +187.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +125%
Contains more ProteinProtein +25.6%
Contains more FatsFats +155%
Contains more CarbsCarbs +144.6%
Contains more OtherOther +29.1%

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% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +20.3%
Contains less Sat. FatSaturated Fat -63%
Contains more Mono. FatMonounsaturated Fat +1380%

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 Dried fruit
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Heart of palm Dried fruit Opinion
Calories 115kcal 241kcal Dried fruit
Protein 2.7g 3.39g Dried fruit
Fats 0.2g 0.51g Dried fruit
Vitamin C 8mg 1mg Heart of palm
Net carbs 24.11g 55.34g Dried fruit
Carbs 25.61g 62.64g Dried fruit
Magnesium 10mg 32mg Dried fruit
Calcium 18mg 55mg Dried fruit
Potassium 1806mg 1162mg Heart of palm
Iron 1.69mg 2.66mg Dried fruit
Sugar 17.16g 53.44g Heart of palm
Fiber 1.5g 7.3g Dried fruit
Copper 0.644mg 0.343mg Heart of palm
Zinc 3.73mg 0.39mg Heart of palm
Starch 0.35g Dried fruit
Phosphorus 140mg 71mg Heart of palm
Sodium 14mg 10mg Dried fruit
Vitamin A 68IU 3604IU Dried fruit
Vitamin A RAE 3µg 180µg Dried fruit
Vitamin E 0.5mg 4.33mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 0.7µg 2.2µg Dried fruit
Vitamin B1 0.05mg 0.015mg Heart of palm
Vitamin B2 0.18mg 0.074mg Heart of palm
Vitamin B3 0.9mg 2.589mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.81mg 0.143mg Heart of palm
Vitamin K 0µg 3.1µg Dried fruit
Folate 24µg 10µg Heart of palm
Choline 0mg 13.9mg Dried fruit
Saturated Fat 0.046g 0.017g Dried fruit
Monounsaturated Fat 0.005g 0.074g Dried fruit
Polyunsaturated fat 0.089g 0.074g Heart of palm
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

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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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
36%
Dried fruit
Minerals Daily Need Coverage Score
62%
Heart of palm
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (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 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.
Which food is richer in vitamins?
?
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. 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.