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  6. Heart of palm vs. French fries

Heart of palm vs. French fries — In-Depth Nutrition Comparison

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Significant differences between heart of palm and french fries

  • Heart of palm has more copper, potassium, vitamin B6, zinc, iron, and vitamin B2; however, french fries are richer in vitamin B3, vitamin B1, and vitamin K.
  • Heart of palm covers your daily copper needs 58% more than french fries.
  • French fries have 7 times less zinc than heart of palm. Heart of palm has 3.73mg of zinc, while french fries have 0.5mg.
  • Heart of palm contains less saturated fat.
  • French fries have a higher glycemic index. The glycemic index of french fries is 70, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Hearts of palm, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Heart of palm vs French fries 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" 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more PotassiumPotassium +211.9%
Contains more IronIron +108.6%
Contains more CopperCopper +419.4%
Contains more ZincZinc +646%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +250%
Contains more SeleniumSelenium +28.6%
~equal in Calcium ~18mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +70.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B6Vitamin B6 +117.7%
Contains more Vitamin EVitamin E +234%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B3Vitamin B3 +233.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm French fries DV% diff.
Copper 0.644mg 0.124mg 58%
Potassium 1806mg 579mg 36%
Polyunsaturated fat 0.089g 5.398g 35%
Vitamin B6 0.81mg 0.372mg 34%
Zinc 3.73mg 0.5mg 29%
Fats 0.2g 14.73g 22%
Monounsaturated fat 0.005g 5.969g 15%
Vitamin B3 0.9mg 3.004mg 13%
Vitamin B5 0.58mg 12%
Manganese 0.247mg 11%
Iron 1.69mg 0.81mg 11%
Vitamin B2 0.18mg 0.039mg 11%
Vitamin B1 0.05mg 0.17mg 10%
Saturated fat 0.046g 2.336g 10%
Calories 115kcal 312kcal 10%
Fiber 1.5g 3.8g 9%
Sodium 14mg 210mg 9%
Vitamin K 0µg 11.2µg 9%
Vitamin E 0.5mg 1.67mg 8%
Choline 0mg 36.8mg 7%
Magnesium 10mg 35mg 6%
Carbs 25.61g 41.44g 5%
Vitamin C 8mg 4.7mg 4%
Folate 24µg 30µg 2%
Phosphorus 140mg 125mg 2%
Protein 2.7g 3.43g 1%
Net carbs 24.11g 37.64g N/A
Calcium 18mg 18mg 0%
Sugar 17.16g 0.3g N/A
Vitamin A 3µg 0µg 0%
Selenium 0.7µg 0.9µg 0%
Trans fat 0g 0.06g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +80.3%
Contains more ProteinProtein +27%
Contains more FatsFats +7265%
Contains more CarbsCarbs +61.8%
~equal in Other ~1.85g

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +119280%
Contains more Poly. FatPolyunsaturated fat +5965.2%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.