Heart of palm vs. Flan — In-Depth Nutrition Comparison
Compare
How are Heart of palm and Flan different?
- Heart of palm is higher in Copper, Vitamin B6, Potassium, Zinc, Iron, Phosphorus, Vitamin B2, and Vitamin C, however, Flan is richer in Selenium.
- Daily need coverage for Copper from Heart of palm is 70% higher.
- Heart of palm has less Sodium.
Hearts of palm, raw and Flan, caramel custard, dry mix are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +1080.4% |
| Contains more IronIron | +2012.5% |
| Contains more CopperCopper | +4193.3% |
| Contains more ZincZinc | +9225% |
| Contains more PhosphorusPhosphorus | +13900% |
| Contains less SodiumSodium | -96.8% |
| Contains more CalciumCalcium | +33.3% |
| Contains more SeleniumSelenium | +2942.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
0 g
Fats:
0 g
Carbs:
91.6 g
Water:
7.8 g
Other:
0.6 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +791% |
| Contains more OtherOther | +231.7% |
| Contains more CarbsCarbs | +257.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 115kcal | 348kcal |
|
| Protein | 2.7g | 0g |
|
| Fats | 0.2g | 0g |
|
| Vitamin C | 8mg | 0mg |
|
| Net carbs | 24.11g | 91.6g |
|
| Carbs | 25.61g | 91.6g |
|
| Magnesium | 10mg | 0mg |
|
| Calcium | 18mg | 24mg |
|
| Potassium | 1806mg | 153mg |
|
| Iron | 1.69mg | 0.08mg |
|
| Sugar | 17.16g |
|
|
| Fiber | 1.5g | 0g |
|
| Copper | 0.644mg | 0.015mg |
|
| Zinc | 3.73mg | 0.04mg |
|
| Phosphorus | 140mg | 1mg |
|
| Sodium | 14mg | 432mg |
|
| Vitamin A | 68IU | 0IU |
|
| Vitamin A | 3µg | 0µg |
|
| Vitamin E | 0.5mg |
|
|
| Manganese | 0.007mg |
|
|
| Selenium | 0.7µg | 21.3µg |
|
| Vitamin B1 | 0.05mg | 0mg |
|
| Vitamin B2 | 0.18mg | 0mg |
|
| Vitamin B3 | 0.9mg | 0mg |
|
| Vitamin B6 | 0.81mg | 0mg |
|
| Folate | 24µg | 0µg |
|
| Saturated Fat | 0.046g |
|
|
| Monounsaturated Fat | 0.005g |
|
|
| Polyunsaturated fat | 0.089g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
0%
Minerals Daily Need Coverage Score
62%
20%
Comparison summary
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 418mg)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Heart of palm is relatively richer in vitamins
Which food is lower in Sugar?
Flan is lower in Sugar (difference - 17.16g)
Which food is lower in Saturated Fat?
Flan is lower in Saturated Fat (difference - 0.046g)
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.