Heart of palm vs. Kiwifruit — In-Depth Nutrition Comparison
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Significant differences between Heart of palm and Kiwifruit
- Heart of palm has more Vitamin B6, Copper, Potassium, Zinc, Iron, Phosphorus, and Vitamin B2, however, Kiwifruit is richer in Vitamin C, Vitamin K, and Vitamin E .
- Kiwifruit covers your daily Vitamin C needs 94% more than Heart of palm.
- Kiwifruit has 27 times less Zinc than Heart of palm. Heart of palm has 3.73mg of Zinc, while Kiwifruit has 0.14mg.
Specific food types used in this comparison are Hearts of palm, raw and Kiwifruit, green, raw.
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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
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Iron
+445.2%
Contains
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Phosphorus
+311.8%
Contains
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Potassium
+478.8%
Contains
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Zinc
+2564.3%
Contains
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Copper
+395.4%
Contains
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Selenium
+250%
Contains
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Calcium
+88.9%
Contains
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Magnesium
+70%
Contains
less
Sodium
-78.6%
Contains
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Iron
+445.2%
Contains
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Phosphorus
+311.8%
Contains
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Potassium
+478.8%
Contains
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Zinc
+2564.3%
Contains
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Copper
+395.4%
Contains
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Selenium
+250%
Contains
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Calcium
+88.9%
Contains
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Magnesium
+70%
Contains
less
Sodium
-78.6%
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
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Vitamin B1
+85.2%
Contains
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Vitamin B2
+620%
Contains
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Vitamin B3
+163.9%
Contains
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Vitamin B6
+1185.7%
Contains
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Vitamin A
+27.9%
Contains
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Vitamin E
+192%
Contains
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Vitamin C
+1058.8%
Contains
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Vitamin K
+∞%
Equal in Folate - 25
Contains
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Vitamin B1
+85.2%
Contains
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Vitamin B2
+620%
Contains
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Vitamin B3
+163.9%
Contains
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Vitamin B6
+1185.7%
Contains
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Vitamin A
+27.9%
Contains
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Vitamin E
+192%
Contains
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Vitamin C
+1058.8%
Contains
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Vitamin K
+∞%
Equal in Folate - 25
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+136.8%
Contains
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Carbs
+74.7%
Contains
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Other
+226.2%
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Fats
+160%
Contains
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Water
+19.5%
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Contains
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Protein
+136.8%
Contains
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Carbs
+74.7%
Contains
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Other
+226.2%
Contains
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Fats
+160%
Contains
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Water
+19.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-37%
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Monounsaturated Fat
+840%
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Polyunsaturated fat
+222.5%
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.047 g
Polyunsaturated fat:
0.287 g
Contains
less
Saturated Fat
-37%
Contains
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Monounsaturated Fat
+840%
Contains
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Polyunsaturated fat
+222.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 24.11g | 11.66g |
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| Protein | 2.7g | 1.14g |
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| Fats | 0.2g | 0.52g |
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| Carbs | 25.61g | 14.66g |
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| Calories | 115kcal | 61kcal |
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| Fructose | 4.35g |
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| Sugar | 17.16g | 8.99g |
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| Fiber | 1.5g | 3g |
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| Calcium | 18mg | 34mg |
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| Iron | 1.69mg | 0.31mg |
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| Magnesium | 10mg | 17mg |
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| Phosphorus | 140mg | 34mg |
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| Potassium | 1806mg | 312mg |
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| Sodium | 14mg | 3mg |
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| Zinc | 3.73mg | 0.14mg |
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| Copper | 0.644mg | 0.13mg |
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| Manganese | 0.098mg |
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| Selenium | 0.7µg | 0.2µg |
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| Vitamin A | 68IU | 87IU |
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| Vitamin A RAE | 3µg | 4µg |
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| Vitamin E | 0.5mg | 1.46mg |
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| Vitamin C | 8mg | 92.7mg |
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| Vitamin B1 | 0.05mg | 0.027mg |
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| Vitamin B2 | 0.18mg | 0.025mg |
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| Vitamin B3 | 0.9mg | 0.341mg |
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| Vitamin B5 | 0.183mg |
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| Vitamin B6 | 0.81mg | 0.063mg |
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| Folate | 24µg | 25µg |
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| Vitamin K | 0µg | 40.3µg |
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| Tryptophan | 0.015mg |
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| Threonine | 0.047mg |
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| Isoleucine | 0.051mg |
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| Leucine | 0.066mg |
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| Lysine | 0.061mg |
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| Methionine | 0.024mg |
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| Phenylalanine | 0.044mg |
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| Valine | 0.057mg |
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| Histidine | 0.027mg |
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| Saturated Fat | 0.046g | 0.029g |
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| Monounsaturated Fat | 0.005g | 0.047g |
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| Polyunsaturated fat | 0.089g | 0.287g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
26%
42%
Minerals Daily Need Coverage Score
62%
14%
Comparison summary
Which food is lower in Sugar?
Kiwifruit is lower in Sugar (difference - 8.17g)
Which food contains less Sodium?
Kiwifruit contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Kiwifruit is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 26)
Which food is cheaper?
Heart of palm is cheaper (difference - $0.5)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.