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Heart of palm vs. Drumstick tree — In-Depth Nutrition Comparison

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Important differences between heart of palm and drumstick tree

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2; however, drumstick tree is richer in vitamin C, magnesium, and fiber.
  • Drumstick tree's daily need coverage for vitamin C is 148% more.
  • Heart of palm contains 8 times more zinc than drumstick tree. Heart of palm contains 3.73mg of zinc, while drumstick tree contains 0.45mg.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of drumstick tree is 0.

The food varieties used in the comparison are Hearts of palm, raw and Drumstick pods, raw.

Infographic

Heart of palm vs Drumstick tree 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 32% 9% 41% 14% 28% 12% 21% 5.5% 34% 3.8%
Contains more PotassiumPotassium +291.8%
Contains more IronIron +369.4%
Contains more CopperCopper +666.7%
Contains more ZincZinc +728.9%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +66.7%
~equal in Selenium ~0.7µg

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%
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 470% 1.3% 0% 0% 13% 17% 12% 48% 28% 0% 0% 33% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B3Vitamin B3 +45.2%
Contains more Vitamin B6Vitamin B6 +575%
Contains more Vitamin CVitamin C +1662.5%
Contains more Vitamin AVitamin A +33.3%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.053mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
2% 9% 88%
Protein: 2.1 g
Fats: 0.2 g
Carbs: 8.53 g
Water: 88.2 g
Other: 0.97 g
Contains more ProteinProtein +28.6%
Contains more CarbsCarbs +200.2%
Contains more OtherOther +105.2%
Contains more WaterWater +26.9%
~equal in Fats ~0.2g

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
24% 74% 2%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Poly. FatPolyunsaturated fat +2866.7%
Contains less Sat. FatSaturated fat -28.3%
Contains more Mono. FatMonounsaturated fat +1940%

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 Drumstick tree
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Drumstick tree DV% diff.
Vitamin C 8mg 141mg 148%
Copper 0.644mg 0.084mg 62%
Vitamin B6 0.81mg 0.12mg 53%
Potassium 1806mg 461mg 40%
Zinc 3.73mg 0.45mg 30%
Iron 1.69mg 0.36mg 17%
Vitamin B5 0.794mg 16%
Phosphorus 140mg 50mg 13%
Manganese 0.259mg 11%
Magnesium 10mg 45mg 8%
Vitamin B2 0.18mg 0.074mg 8%
Fiber 1.5g 3.2g 7%
Carbs 25.61g 8.53g 6%
Folate 24µg 44µg 5%
Calories 115kcal 37kcal 4%
Vitamin E 0.5mg 3%
Vitamin B3 0.9mg 0.62mg 2%
Sodium 14mg 42mg 1%
Protein 2.7g 2.1g 1%
Calcium 18mg 30mg 1%
Polyunsaturated fat 0.089g 0.003g 1%
Fats 0.2g 0.2g 0%
Net carbs 24.11g 5.33g N/A
Sugar 17.16g N/A
Vitamin A 3µg 4µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B1 0.05mg 0.053mg 0%
Saturated fat 0.046g 0.033g 0%
Monounsaturated fat 0.005g 0.102g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Drumstick tree
Low Calories diet ok
Low Fats diet Equal
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
48%
Drumstick tree
Minerals Daily Need Coverage Score
62%
Heart of palm
20%
Drumstick tree

Comparison summary

Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 28mg)
Which food is lower in Sugar?
Drumstick tree
Drumstick tree is lower in Sugar (difference - 17.16g)
Which food is lower in Saturated fat?
Drumstick tree
Drumstick tree is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Drumstick tree
Drumstick tree is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Drumstick tree - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170483/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.