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

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A recap on the differences between heart of palm and marmalade

  • Marmalade has less copper, vitamin B6, potassium, zinc, phosphorus, iron, vitamin B2, and vitamin B3.
  • Heart of palm covers your daily copper needs 62% more than marmalade.
  • Marmalade contains 93 times less zinc than heart of palm. Heart of palm contains 3.73mg of zinc, while marmalade contains 0.04mg.
  • The glycemic index of marmalade is higher.

Food varieties used in this article are Hearts of palm, raw and Marmalade, orange.

Infographic

Heart of palm vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +4781.1%
Contains more IronIron +1026.7%
Contains more CopperCopper +615.6%
Contains more ZincZinc +9225%
Contains more PhosphorusPhosphorus +3400%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +111.1%

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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +620%
Contains more Vitamin B3Vitamin B3 +1630.8%
Contains more Vitamin B6Vitamin B6 +4163.2%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
~equal in Vitamin A ~3µg
~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 Marmalade DV% diff.
Copper 0.644mg 0.09mg 62%
Vitamin B6 0.81mg 0.019mg 61%
Potassium 1806mg 37mg 52%
Zinc 3.73mg 0.04mg 34%
Phosphorus 140mg 4mg 19%
Iron 1.69mg 0.15mg 19%
Carbs 25.61g 66.3g 14%
Vitamin B2 0.18mg 0.025mg 12%
Calories 115kcal 246kcal 7%
Vitamin B3 0.9mg 0.052mg 5%
Protein 2.7g 0.3g 5%
Folate 24µg 9µg 4%
Vitamin C 8mg 4.8mg 4%
Vitamin B1 0.05mg 0.005mg 4%
Vitamin E 0.5mg 0.06mg 3%
Fiber 1.5g 0.7g 3%
Magnesium 10mg 2mg 2%
Sodium 14mg 56mg 2%
Calcium 18mg 38mg 2%
Manganese 0.02mg 1%
Choline 0mg 3mg 1%
Polyunsaturated fat 0.089g 0g 1%
Fats 0.2g 0g 0%
Net carbs 24.11g 65.6g N/A
Sugar 17.16g 60g N/A
Vitamin A 3µg 3µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B5 0.015mg 0%
Saturated fat 0.046g 0g 0%
Monounsaturated fat 0.005g 0g 0%
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +800%
Contains more FatsFats +∞%
Contains more WaterWater +109.3%
Contains more OtherOther +895%
Contains more CarbsCarbs +158.9%

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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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.