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  6. Heart of palm vs. Fruit preserves

Heart of palm vs. Fruit preserves — In-Depth Nutrition Comparison

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How are heart of palm and fruit preserves different?

  • Heart of palm is higher in vitamin B6, copper, potassium, zinc, phosphorus, iron, vitamin B2, protein, and vitamin B3; however, fruit preserves are richer in carbs.
  • Daily need coverage for vitamin B6 for heart of palm is 61% higher.
  • Heart of palm contains 62 times more zinc than fruit preserves. While heart of palm contains 3.73mg of zinc, fruit preserves contain only 0.06mg.
  • Heart of palm has a lower glycemic index (32) than fruit preserves (51).

Hearts of palm, raw and Jams and preserves are the varieties used in this article.

Infographic

Heart of palm vs Fruit preserves 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +2245.5%
Contains more IronIron +244.9%
Contains more CopperCopper +544%
Contains more ZincZinc +6116.7%
Contains more PhosphorusPhosphorus +636.8%
Contains less SodiumSodium -56.3%
Contains more CalciumCalcium +11.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +185.7%

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%
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 29% 0% 0% 2.4% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin B3Vitamin B3 +2400%
Contains more Vitamin B6Vitamin B6 +3950%
Contains more FolateFolate +118.2%
Contains more Vitamin B5Vitamin B5 +∞%
~equal in Vitamin C ~8.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Fruit preserves DV% diff.
Vitamin B6 0.81mg 0.02mg 61%
Copper 0.644mg 0.1mg 60%
Potassium 1806mg 77mg 51%
Zinc 3.73mg 0.06mg 33%
Phosphorus 140mg 19mg 17%
Iron 1.69mg 0.49mg 15%
Carbs 25.61g 68.86g 14%
Calories 115kcal 278kcal 8%
Vitamin B2 0.18mg 0.076mg 8%
Protein 2.7g 0.37g 5%
Vitamin B3 0.9mg 0.036mg 5%
Vitamin E 0.5mg 0.12mg 3%
Vitamin B1 0.05mg 0.016mg 3%
Folate 24µg 11µg 3%
Fiber 1.5g 1.1g 2%
Manganese 0.04mg 2%
Selenium 0.7µg 2µg 2%
Choline 0mg 10.2mg 2%
Vitamin C 8mg 8.8mg 1%
Magnesium 10mg 4mg 1%
Sodium 14mg 32mg 1%
Polyunsaturated fat 0.089g 0g 1%
Protein per 100 calories 2.3g 0.13g N/A
Calories per 10 g protein 426kcal 7514kcal N/A
Weight per 100 calories 87g 36g N/A
Fats 0.2g 0.07g 0%
Net carbs 24.11g 67.76g N/A
Calcium 18mg 20mg 0%
Sugar 17.16g 48.5g N/A
Vitamin A 3µg 0µg 0%
Vitamin B5 0.02mg 0%
Saturated fat 0.046g 0.01g 0%
Monounsaturated fat 0.005g 0.038g 0%
Tryptophan 0.008mg 0%
Threonine 0.023mg 0%
Isoleucine 0.017mg 0%
Leucine 0.037mg 0%
Lysine 0.03mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.021mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +629.7%
Contains more FatsFats +185.7%
Contains more WaterWater +128.1%
Contains more CarbsCarbs +168.9%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -78.3%
Contains more Mono. FatMonounsaturated fat +660%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.