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  6. Heart of palm vs. Kiwi

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

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Significant differences between heart of palm and kiwi

  • Heart of palm has more vitamin B6, copper, potassium, zinc, iron, phosphorus, and vitamin B2; however, kiwi is richer in vitamin C, vitamin K, and vitamin E.
  • Kiwi covers your daily vitamin C needs 94% more than heart of palm.
  • Kiwi has 27 times less zinc than heart of palm. Heart of palm has 3.73mg of zinc, while kiwi has 0.14mg.
  • Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Hearts of palm, raw and Kiwifruit, green, raw.

Infographic

Heart of palm vs Kiwi 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%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more PotassiumPotassium +478.8%
Contains more IronIron +445.2%
Contains more CopperCopper +395.4%
Contains more ZincZinc +2564.3%
Contains more PhosphorusPhosphorus +311.8%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +88.9%
Contains less SodiumSodium -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.
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%
Kiwi
Kiwi
6
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +620%
Contains more Vitamin B3Vitamin B3 +163.9%
Contains more Vitamin B6Vitamin B6 +1185.7%
Contains more Vitamin CVitamin C +1058.8%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +192%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Heart of palm Kiwi DV% diff.
Vitamin C 8mg 92.7mg 94%
Vitamin B6 0.81mg 0.063mg 57%
Copper 0.644mg 0.13mg 57%
Potassium 1806mg 312mg 44%
Vitamin K 0µg 40.3µg 34%
Zinc 3.73mg 0.14mg 33%
Iron 1.69mg 0.31mg 17%
Phosphorus 140mg 34mg 15%
Vitamin B2 0.18mg 0.025mg 12%
Fiber 1.5g 3g 6%
Vitamin E 0.5mg 1.46mg 6%
Fructose 4.35g 5%
Carbs 25.61g 14.66g 4%
Vitamin B5 0.183mg 4%
Manganese 0.098mg 4%
Vitamin B3 0.9mg 0.341mg 3%
Protein 2.7g 1.14g 3%
Calories 115kcal 61kcal 3%
Vitamin B1 0.05mg 0.027mg 2%
Calcium 18mg 34mg 2%
Magnesium 10mg 17mg 2%
Selenium 0.7µg 0.2µg 1%
Polyunsaturated fat 0.089g 0.287g 1%
Choline 0mg 7.8mg 1%
Fats 0.2g 0.52g 0%
Net carbs 24.11g 11.66g N/A
Sugar 17.16g 8.99g N/A
Sodium 14mg 3mg 0%
Vitamin A 3µg 4µg 0%
Folate 24µg 25µg 0%
Saturated fat 0.046g 0.029g 0%
Monounsaturated fat 0.005g 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +136.8%
Contains more CarbsCarbs +74.7%
Contains more OtherOther +226.2%
Contains more FatsFats +160%
Contains more WaterWater +19.5%

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
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +840%
Contains more Poly. FatPolyunsaturated fat +222.5%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.