Heart of palm vs. Fruit leather — In-Depth Nutrition Comparison
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A recap on the differences between heart of palm and fruit leather
- Heart of palm has more copper, potassium, vitamin B6, zinc, phosphorus, iron, and vitamin B2; however, fruit leather is higher in vitamin C and vitamin K.
- Fruit leather covers your daily vitamin C needs 53% more than heart of palm.
- Fruit leather contains 20 times less zinc than heart of palm. Heart of palm contains 3.73mg of zinc, while fruit leather contains 0.19mg.
- Heart of palm has less sodium.
Food varieties used in this article are Hearts of palm, raw and Snacks, fruit leather, pieces.
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.
| Contains more PotassiumPotassium | +1001.2% |
| Contains more IronIron | +125.3% |
| Contains more CopperCopper | +276.6% |
| Contains more ZincZinc | +1863.2% |
| Contains more PhosphorusPhosphorus | +483.3% |
| Contains less SodiumSodium | -96.5% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more SeleniumSelenium | +285.7% |
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 B1Vitamin B1 | +16.3% |
| Contains more Vitamin B2Vitamin B2 | +80% |
| Contains more Vitamin B3Vitamin B3 | +800% |
| Contains more Vitamin B6Vitamin B6 | +170% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin CVitamin C | +600% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin EVitamin E | +12% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.171mg | 53% |
| Vitamin C | 8mg | 56mg | 53% |
| Potassium | 1806mg | 164mg | 48% |
| Vitamin B6 | 0.81mg | 0.3mg | 39% |
| Zinc | 3.73mg | 0.19mg | 32% |
| Carbs | 25.61g | 82.82g | 19% |
| Sodium | 14mg | 403mg | 17% |
| Phosphorus | 140mg | 24mg | 17% |
| Vitamin K | 0µg | 18.2µg | 15% |
| Calories | 115kcal | 359kcal | 12% |
| Iron | 1.69mg | 0.75mg | 12% |
| Manganese | 0.184mg | 8% | |
| Fiber | 1.5g | 0g | 6% |
| Vitamin B2 | 0.18mg | 0.1mg | 6% |
| Vitamin B5 | 0.319mg | 6% | |
| Folate | 24µg | 4µg | 5% |
| Vitamin B3 | 0.9mg | 0.1mg | 5% |
| Fats | 0.2g | 2.68g | 4% |
| Monounsaturated fat | 0.005g | 1.48g | 4% |
| Selenium | 0.7µg | 2.7µg | 4% |
| Polyunsaturated fat | 0.089g | 0.55g | 3% |
| Saturated fat | 0.046g | 0.65g | 3% |
| Protein | 2.7g | 1g | 3% |
| Choline | 0mg | 12.9mg | 2% |
| Vitamin B1 | 0.05mg | 0.043mg | 1% |
| Magnesium | 10mg | 14mg | 1% |
| Net carbs | 24.11g | 82.82g | N/A |
| Calcium | 18mg | 18mg | 0% |
| Sugar | 17.16g | 57.58g | N/A |
| Vitamin E | 0.5mg | 0.56mg | 0% |
| Vitamin A | 3µg | 6µg | 0% |
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:
1 g
Fats:
2.68 g
Carbs:
82.82 g
Water:
12.3 g
Other:
1.2 g
| Contains more ProteinProtein | +170% |
| Contains more WaterWater | +465% |
| Contains more OtherOther | +65.8% |
| Contains more FatsFats | +1240% |
| Contains more CarbsCarbs | +223.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.65 g
Monounsaturated fat:
Mono. Fat
1.48 g
Polyunsaturated fat:
Poly. Fat
0.55 g
| Contains less Sat. FatSaturated fat | -92.9% |
| Contains more Mono. FatMonounsaturated fat | +29500% |
| Contains more Poly. FatPolyunsaturated fat | +518% |
