Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Summary of differences between Heart of palm and Grape

  • Heart of palm has more Copper, Vitamin B6, Potassium, Zinc, Phosphorus, Iron, and Vitamin B2, while Grape has more Vitamin K.
  • Heart of palm covers your daily need of Copper 67% more than Grape.
  • Heart of palm contains 93 times more Zinc than Grape. While Heart of palm contains 3.73mg of Zinc, Grape contains only 0.04mg.

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

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%
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%

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% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Grape
5
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 13% 6% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
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 +47.1%
Contains more Vitamin B1Vitamin B1 +84%
Contains more Vitamin KVitamin K +∞%
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
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 OtherOther +249.1%
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
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%

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 Grape
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Grape Opinion
Calories 115kcal 67kcal Heart of palm
Protein 2.7g 0.63g Heart of palm
Fats 0.2g 0.35g Grape
Vitamin C 8mg 4mg Heart of palm
Net carbs 24.11g 16.25g Heart of palm
Carbs 25.61g 17.15g Heart of palm
Magnesium 10mg 5mg Heart of palm
Calcium 18mg 14mg Heart of palm
Potassium 1806mg 191mg Heart of palm
Iron 1.69mg 0.29mg Heart of palm
Sugar 17.16g 16.25g Grape
Fiber 1.5g 0.9g Heart of palm
Copper 0.644mg 0.04mg Heart of palm
Zinc 3.73mg 0.04mg Heart of palm
Phosphorus 140mg 10mg Heart of palm
Sodium 14mg 2mg Grape
Vitamin A 68IU 100IU Grape
Vitamin A 3µg 5µg Grape
Vitamin E 0.5mg 0.19mg Heart of palm
Manganese 0.718mg Grape
Selenium 0.7µg 0.1µg Heart of palm
Vitamin B1 0.05mg 0.092mg Grape
Vitamin B2 0.18mg 0.057mg Heart of palm
Vitamin B3 0.9mg 0.3mg Heart of palm
Vitamin B5 0.024mg Grape
Vitamin B6 0.81mg 0.11mg Heart of palm
Vitamin K 0µg 14.6µg Grape
Folate 24µg 4µg Heart of palm
Choline 0mg 5.6mg Grape
Saturated Fat 0.046g 0.114g Heart of palm
Monounsaturated Fat 0.005g 0.014g Grape
Polyunsaturated fat 0.089g 0.102g Grape
Tryptophan 0.003mg Grape
Threonine 0.017mg Grape
Isoleucine 0.005mg Grape
Leucine 0.013mg Grape
Lysine 0.014mg Grape
Methionine 0.021mg Grape
Phenylalanine 0.013mg Grape
Valine 0.017mg Grape
Histidine 0.023mg Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Grape
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Heart of palm
10%
Grape
Minerals Daily Need Coverage Score
62%
Heart of palm
15%
Grape

Comparison summary

Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 17)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $0.5)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is lower in Sugar?
Grape
Grape is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.