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

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Significant differences between heart of palm and filo

  • Heart of palm has more copper, vitamin B6, potassium, and zinc; however, filo is richer in selenium, vitamin B1, vitamin B3, iron, and folate.
  • Heart of palm covers your daily copper needs 60% more than filo.
  • Filo has 27 times less vitamin B6 than heart of palm. Heart of palm has 0.81mg of vitamin B6, while filo has 0.03mg.
  • Heart of palm contains less sodium.

Specific food types used in this comparison are Hearts of palm, raw and Phyllo dough.

Infographic

Heart of palm vs Filo 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%
Filo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +2340.5%
Contains more CopperCopper +537.6%
Contains more ZincZinc +661.2%
Contains more PhosphorusPhosphorus +86.7%
Contains less SodiumSodium -97.1%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +89.9%
Contains more SeleniumSelenium +3228.6%

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%
Filo
7
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% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B6Vitamin B6 +2600%
Contains more Vitamin B1Vitamin B1 +982%
Contains more Vitamin B2Vitamin B2 +89.4%
Contains more Vitamin B3Vitamin B3 +352.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266.7%
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
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +113.2%
Contains more OtherOther +17.1%
Contains more ProteinProtein +163%
Contains more FatsFats +2900%
Contains more CarbsCarbs +105.4%

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
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +62880%
Contains more Poly. FatPolyunsaturated fat +937.1%

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 Filo
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Filo DV% diff.
Copper 0.644mg 0.101mg 60%
Vitamin B6 0.81mg 0.03mg 60%
Potassium 1806mg 74mg 51%
Vitamin B1 0.05mg 0.541mg 41%
Selenium 0.7µg 23.3µg 41%
Zinc 3.73mg 0.49mg 29%
Manganese 0.476mg 21%
Vitamin B3 0.9mg 4.073mg 20%
Sodium 14mg 483mg 20%
Iron 1.69mg 3.21mg 19%
Folate 24µg 88µg 16%
Vitamin B2 0.18mg 0.341mg 12%
Protein 2.7g 7.1g 9%
Calories 115kcal 299kcal 9%
Phosphorus 140mg 75mg 9%
Carbs 25.61g 52.6g 9%
Fats 0.2g 6g 9%
Vitamin C 8mg 0mg 9%
Monounsaturated fat 0.005g 3.149g 8%
Polyunsaturated fat 0.089g 0.923g 6%
Saturated fat 0.046g 1.47g 6%
Vitamin B5 0.302mg 6%
Vitamin E 0.5mg 0.08mg 3%
Vitamin K 0µg 2.5µg 2%
Fiber 1.5g 1.9g 2%
Choline 0mg 6.9mg 1%
Magnesium 10mg 15mg 1%
Calcium 18mg 11mg 1%
Net carbs 24.11g 50.7g N/A
Sugar 17.16g 0.18g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Filo
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
30%
Filo
Minerals Daily Need Coverage Score
62%
Heart of palm
47%
Filo

Comparison summary

Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 469mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 1.424g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 16.98g)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.