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  6. Heart of palm vs. Mandarin orange

Heart of palm vs. Mandarin orange — In-Depth Nutrition Comparison

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Significant differences between heart of palm and mandarin oranges

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2; however, mandarin oranges are richer in vitamin C and vitamin A.
  • Heart of palm covers your daily copper needs 67% more than mandarin oranges.
  • Mandarin oranges have 53 times less zinc than heart of palm. Heart of palm has 3.73mg of zinc, while mandarin oranges have 0.07mg.
  • Mandarin oranges have a higher glycemic index. The glycemic index of mandarin oranges is 47, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Hearts of palm, raw and Tangerines, (mandarin oranges), raw.

Infographic

Heart of palm vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more PotassiumPotassium +988%
Contains more IronIron +1026.7%
Contains more CopperCopper +1433.3%
Contains more ZincZinc +5228.6%
Contains more PhosphorusPhosphorus +600%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +105.6%
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% 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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +139.4%
Contains more Vitamin B6Vitamin B6 +938.5%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +233.8%
Contains more Vitamin AVitamin A +1033.3%
Contains more Vitamin B1Vitamin B1 +16%
Contains more CholineCholine +∞%
~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 Mandarin orange DV% diff.
Copper 0.644mg 0.042mg 67%
Vitamin B6 0.81mg 0.078mg 56%
Potassium 1806mg 166mg 48%
Zinc 3.73mg 0.07mg 33%
Vitamin C 8mg 26.7mg 21%
Iron 1.69mg 0.15mg 19%
Phosphorus 140mg 20mg 17%
Vitamin B2 0.18mg 0.036mg 11%
Vitamin B5 0.216mg 4%
Carbs 25.61g 13.34g 4%
Protein 2.7g 0.81g 4%
Calories 115kcal 53kcal 3%
Vitamin B3 0.9mg 0.376mg 3%
Vitamin A 3µg 34µg 3%
Fructose 2.4g 3%
Folate 24µg 16µg 2%
Vitamin E 0.5mg 0.2mg 2%
Manganese 0.039mg 2%
Choline 0mg 10.2mg 2%
Calcium 18mg 37mg 2%
Sodium 14mg 2mg 1%
Fiber 1.5g 1.8g 1%
Vitamin B1 0.05mg 0.058mg 1%
Selenium 0.7µg 0.1µg 1%
Fats 0.2g 0.31g 0%
Net carbs 24.11g 11.54g N/A
Magnesium 10mg 12mg 0%
Sugar 17.16g 10.58g N/A
Saturated fat 0.046g 0.039g 0%
Monounsaturated fat 0.005g 0.06g 0%
Polyunsaturated fat 0.089g 0.065g 0%
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +233.3%
Contains more CarbsCarbs +92%
Contains more OtherOther +437.8%
Contains more FatsFats +55%
Contains more WaterWater +22.5%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Poly. FatPolyunsaturated fat +36.9%
Contains less Sat. FatSaturated fat -15.2%
Contains more Mono. FatMonounsaturated fat +1100%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.