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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, and potassium; however, dried fruit has more vitamin E, fiber, vitamin A, carbs, iron, and vitamin B3.
  • Daily need coverage for vitamin B6 for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 ManganeseManganese +∞%
Contains more SeleniumSelenium +214.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 1% 10% 13% 42% 17% 0% 187% 0% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
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 +5900%
Contains more Vitamin EVitamin E +766%
Contains more Vitamin B3Vitamin B3 +187.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Dried fruit DV% diff.
Vitamin B6 0.81mg 0.143mg 51%
Copper 0.644mg 0.343mg 33%
Zinc 3.73mg 0.39mg 30%
Vitamin E 0.5mg 4.33mg 26%
Fiber 1.5g 7.3g 23%
Vitamin A 3µg 180µg 20%
Potassium 1806mg 1162mg 19%
Fructose 12.47g 16%
Carbs 25.61g 62.64g 12%
Iron 1.69mg 2.66mg 12%
Vitamin B3 0.9mg 2.589mg 11%
Phosphorus 140mg 71mg 10%
Manganese 0.235mg 10%
Vitamin B5 0.516mg 10%
Vitamin C 8mg 1mg 8%
Vitamin B2 0.18mg 0.074mg 8%
Calories 115kcal 241kcal 6%
Magnesium 10mg 32mg 5%
Calcium 18mg 55mg 4%
Folate 24µg 10µg 4%
Selenium 0.7µg 2.2µg 3%
Vitamin B1 0.05mg 0.015mg 3%
Vitamin K 0µg 3.1µg 3%
Choline 0mg 13.9mg 3%
Protein 2.7g 3.39g 1%
Protein per 100 calories 2.3g 1.4g N/A
Calories per 10 g protein 426kcal 711kcal N/A
Weight per 100 calories 87g 41g N/A
Fats 0.2g 0.51g 0%
Net carbs 24.11g 55.34g N/A
Sugar 17.16g 53.44g N/A
Starch 0.35g 0%
Sodium 14mg 10mg 0%
Saturated fat 0.046g 0.017g 0%
Monounsaturated fat 0.005g 0.074g 0%
Polyunsaturated fat 0.089g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
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%

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%

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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. 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.