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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 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
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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 Phosphorus +97.2%
Contains more Potassium +55.4%
Contains more Zinc +856.4%
Contains more Copper +87.8%
Contains more Calcium +205.6%
Contains more Iron +57.4%
Contains more Magnesium +220%
Contains less Sodium -28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 64% 8% 60% 160% 2% 102% 215%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains more Phosphorus +97.2%
Contains more Potassium +55.4%
Contains more Zinc +856.4%
Contains more Copper +87.8%
Contains more Calcium +205.6%
Contains more Iron +57.4%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 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 +∞%

Comparison summary table

Pay attention to 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 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
Net carbs 24.11g 55.34g Dried fruit
Protein 2.7g 3.39g Dried fruit
Fats 0.2g 0.51g Dried fruit
Carbs 25.61g 62.64g Dried fruit
Calories 115kcal 241kcal Dried fruit
Starch g 0.35g Dried fruit
Fructose g 12.47g Dried fruit
Sugar 17.16g 53.44g Heart of palm
Fiber 1.5g 7.3g Dried fruit
Calcium 18mg 55mg Dried fruit
Iron 1.69mg 2.66mg Dried fruit
Magnesium 10mg 32mg Dried fruit
Phosphorus 140mg 71mg Heart of palm
Potassium 1806mg 1162mg Heart of palm
Sodium 14mg 10mg Dried fruit
Zinc 3.73mg 0.39mg Heart of palm
Copper 0.644mg 0.343mg Heart of palm
Vitamin A 68IU 3604IU Dried fruit
Vitamin E 0.5mg 4.33mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 1mg Heart of palm
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 mg 0.516mg Dried fruit
Vitamin B6 0.81mg 0.143mg Heart of palm
Folate 24µg 10µg Heart of palm
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.1µg Dried fruit
Tryptophan mg 0.016mg Dried fruit
Threonine mg 0.073mg Dried fruit
Isoleucine mg 0.063mg Dried fruit
Leucine mg 0.105mg Dried fruit
Lysine mg 0.083mg Dried fruit
Methionine mg 0.015mg Dried fruit
Phenylalanine mg 0.062mg Dried fruit
Valine mg 0.078mg Dried fruit
Histidine mg 0.047mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat 0g g 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

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 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

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

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 to 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.