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  6. Heart of palm vs. Espresso

Heart of palm vs. Espresso — In-Depth Nutrition Comparison

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Important differences between heart of palm and espresso

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin C, and fiber; however, espresso is richer in vitamin B3 and magnesium.
  • Heart of palm's daily need coverage for copper is 66% more.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of espresso is 0.

The food varieties used in the comparison are Hearts of palm, raw and Beverages, coffee, brewed, espresso, restaurant-prepared.

Infographic

Heart of palm vs Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +1470.4%
Contains more IronIron +1200%
Contains more CopperCopper +1188%
Contains more ZincZinc +7360%
Contains more PhosphorusPhosphorus +1900%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +700%
~equal in Sodium ~14mg

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +4900%
Contains more Vitamin B6Vitamin B6 +40400%
Contains more FolateFolate +2300%
Contains more Vitamin B3Vitamin B3 +478.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.177mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Espresso DV% diff.
Copper 0.644mg 0.05mg 66%
Vitamin B6 0.81mg 0.002mg 62%
Caffeine 0mg 212mg 53%
Potassium 1806mg 115mg 50%
Zinc 3.73mg 0.05mg 33%
Vitamin B3 0.9mg 5.207mg 27%
Iron 1.69mg 0.13mg 20%
Phosphorus 140mg 7mg 19%
Magnesium 10mg 80mg 17%
Vitamin C 8mg 0.2mg 9%
Carbs 25.61g 1.67g 8%
Folate 24µg 1µg 6%
Fiber 1.5g 0g 6%
Protein 2.7g 0.12g 5%
Calories 115kcal 9kcal 5%
Vitamin B1 0.05mg 0.001mg 4%
Vitamin E 0.5mg 0.01mg 3%
Manganese 0.05mg 2%
Calcium 18mg 2mg 2%
Vitamin B5 0.028mg 1%
Selenium 0.7µg 0µg 1%
Fats 0.2g 0.18g 0%
Net carbs 24.11g 1.67g N/A
Sugar 17.16g 0g N/A
Sodium 14mg 14mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B2 0.18mg 0.177mg 0%
Vitamin K 0µg 0.1µg 0%
Choline 0mg 2.6mg 0%
Saturated fat 0.046g 0.092g 0%
Monounsaturated fat 0.005g 0g 0%
Polyunsaturated fat 0.089g 0.092g 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
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more ProteinProtein +2150%
Contains more CarbsCarbs +1433.5%
Contains more OtherOther +765.2%
Contains more WaterWater +40.7%
~equal in Fats ~0.18g

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
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Polyunsaturated fat ~0.092g

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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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.