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  6. Heart of palm vs. Grape

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

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Summary of differences between heart of palm and grapes

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2, while grapes have more vitamin K.
  • Heart of palm covers your daily need for copper 67% more than grapes.
  • Heart of palm contains 93 times more zinc than grapes. While heart of palm contains 3.73mg of zinc, grapes contain only 0.04mg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of grapes is 49.

These are the specific foods used in this comparison Hearts of palm, raw and Grapes, american type (slip skin), raw.

Infographic

Heart of palm vs Grape infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Grape
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +845.5%
Contains more IronIron +482.8%
Contains more CopperCopper +1510%
Contains more ZincZinc +9225%
Contains more PhosphorusPhosphorus +1300%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 1% 10% 13% 42% 17% 0% 187% 0% 0% 18%
Grape
Grape
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1.7% 3.8% 23% 13% 5.6% 1.4% 25% 0% 37% 3%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B2Vitamin B2 +215.8%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B6Vitamin B6 +636.4%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +84%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Grape DV% diff.
Copper 0.644mg 0.04mg 67%
Vitamin B6 0.81mg 0.11mg 54%
Potassium 1806mg 191mg 48%
Zinc 3.73mg 0.04mg 34%
Manganese 0.718mg 31%
Phosphorus 140mg 10mg 19%
Iron 1.69mg 0.29mg 18%
Vitamin K 0µg 14.6µg 12%
Vitamin B2 0.18mg 0.057mg 9%
Folate 24µg 4µg 5%
Protein 2.7g 0.63g 4%
Vitamin C 8mg 4mg 4%
Vitamin B1 0.05mg 0.092mg 4%
Vitamin B3 0.9mg 0.3mg 4%
Carbs 25.61g 17.15g 3%
Calories 115kcal 67kcal 2%
Fiber 1.5g 0.9g 2%
Vitamin E 0.5mg 0.19mg 2%
Magnesium 10mg 5mg 1%
Sodium 14mg 2mg 1%
Selenium 0.7µg 0.1µg 1%
Choline 0mg 5.6mg 1%
Protein per 100 calories 2.3g 0.94g N/A
Calories per 10 g protein 426kcal 1063kcal N/A
Weight per 100 calories 87g 149g N/A
Fats 0.2g 0.35g 0%
Net carbs 24.11g 16.25g N/A
Calcium 18mg 14mg 0%
Sugar 17.16g 16.25g N/A
Vitamin A 3µg 5µg 0%
Vitamin B5 0.024mg 0%
Saturated fat 0.046g 0.114g 0%
Monounsaturated fat 0.005g 0.014g 0%
Polyunsaturated fat 0.089g 0.102g 0%
Tryptophan 0.003mg 0%
Threonine 0.017mg 0%
Isoleucine 0.005mg 0%
Leucine 0.013mg 0%
Lysine 0.014mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.013mg 0%
Valine 0.017mg 0%
Histidine 0.023mg 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
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +328.6%
Contains more CarbsCarbs +49.3%
Contains more FatsFats +75%
Contains more WaterWater +17%

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
Grape
Grape
2
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -59.6%
Contains more Mono. FatMonounsaturated fat +180%
Contains more Poly. FatPolyunsaturated fat +14.6%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.