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

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Summary of differences between heart of palm and hearts of palm

  • Heart of palm has more vitamin B6, copper, potassium, zinc, phosphorus, and vitamin B2, while hearts of palm have more iron and magnesium.
  • Heart of palm covers your daily need for vitamin B6, 61% more than hearts of palm.
  • Heart of palm contains 10 times more potassium than hearts of palm. While heart of palm contains 1806mg of potassium, hearts of palm contain only 177mg.
  • The amount of sodium in heart of palm is lower.

These are the specific foods used in this comparison Hearts of palm, raw and Hearts of palm, canned.

Infographic

Heart of palm vs Hearts of palm 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 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more PotassiumPotassium +920.3%
Contains more CopperCopper +384.2%
Contains more ZincZinc +224.3%
Contains more PhosphorusPhosphorus +115.4%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +222.2%
Contains more IronIron +85.2%
~equal in Selenium ~0.7µg

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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +215.8%
Contains more Vitamin B3Vitamin B3 +105.9%
Contains more Vitamin B6Vitamin B6 +3581.8%
Contains more FolateFolate +62.5%
~equal in Vitamin C ~7.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Hearts of palm DV% diff.
Vitamin B6 0.81mg 0.022mg 61%
Manganese 1.394mg 61%
Copper 0.644mg 0.133mg 57%
Potassium 1806mg 177mg 48%
Zinc 3.73mg 1.15mg 23%
Sodium 14mg 426mg 18%
Iron 1.69mg 3.13mg 18%
Phosphorus 140mg 65mg 11%
Vitamin B2 0.18mg 0.057mg 9%
Carbs 25.61g 4.62g 7%
Magnesium 10mg 38mg 7%
Calories 115kcal 28kcal 4%
Fiber 1.5g 2.4g 4%
Calcium 18mg 58mg 4%
Folate 24µg 39µg 4%
Vitamin E 0.5mg 3%
Vitamin B1 0.05mg 0.011mg 3%
Vitamin B3 0.9mg 0.437mg 3%
Vitamin B5 0.126mg 3%
Polyunsaturated fat 0.089g 0.202g 1%
Fats 0.2g 0.62g 1%
Protein 2.7g 2.52g 0%
Vitamin C 8mg 7.9mg 0%
Net carbs 24.11g 2.22g N/A
Sugar 17.16g N/A
Vitamin A 3µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.046g 0.13g 0%
Monounsaturated fat 0.005g 0.103g 0%
Tryptophan 0.023mg 0%
Threonine 0.097mg 0%
Isoleucine 0.101mg 0%
Leucine 0.169mg 0%
Lysine 0.091mg 0%
Methionine 0.042mg 0%
Phenylalanine 0.098mg 0%
Valine 0.114mg 0%
Histidine 0.055mg 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
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more CarbsCarbs +454.3%
Contains more FatsFats +210%
Contains more WaterWater +29.8%
~equal in Protein ~2.52g
~equal in Other ~2.04g

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
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -64.6%
Contains more Mono. FatMonounsaturated fat +1960%
Contains more Poly. FatPolyunsaturated fat +127%

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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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.