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

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How are Heart of palm and Marshmallow different?

  • Heart of palm is higher than Marshmallow in Vitamin B6, Copper, Potassium, Zinc, Phosphorus, Iron, Vitamin B2, Vitamin C, Folate, and Fiber.
  • Heart of palm covers your daily need of Vitamin B6 62% more than Marshmallow.

Hearts of palm, raw and Candies, marshmallows types were used in this article.

Infographic

Heart of palm vs Marshmallow 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.
Contains more Calcium +500%
Contains more Iron +634.8%
Contains more Magnesium +400%
Contains more Phosphorus +1650%
Contains more Potassium +36020%
Contains less Sodium -82.5%
Contains more Zinc +9225%
Contains more Copper +563.9%
Contains more Selenium +142.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 9% 2% 4% 1% 11% 2% 33% 2% 10%
Contains more Calcium +500%
Contains more Iron +634.8%
Contains more Magnesium +400%
Contains more Phosphorus +1650%
Contains more Potassium +36020%
Contains less Sodium -82.5%
Contains more Zinc +9225%
Contains more Copper +563.9%
Contains more Selenium +142.9%

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 more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4900%
Contains more Vitamin B2 +17900%
Contains more Vitamin B3 +1053.8%
Contains more Vitamin B6 +26900%
Contains more Folate +2300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 1% 2% 1% 1% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4900%
Contains more Vitamin B2 +17900%
Contains more Vitamin B3 +1053.8%
Contains more Vitamin B6 +26900%
Contains more Folate +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50%
Contains more Water +323.8%
Contains more Other +563.3%
Contains more Carbs +217.5%
Equal in Fats - 0.2
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more Protein +50%
Contains more Water +323.8%
Contains more Other +563.3%
Contains more Carbs +217.5%
Equal in Fats - 0.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +89.4%
Contains more Monounsaturated Fat +1500%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
31% 44% 26%
Saturated Fat: 0.056 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +89.4%
Contains more Monounsaturated Fat +1500%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Marshmallow
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Marshmallow Opinion
Net carbs 24.11g 81.2g Marshmallow
Protein 2.7g 1.8g Heart of palm
Fats 0.2g 0.2g
Carbs 25.61g 81.3g Marshmallow
Calories 115kcal 318kcal Marshmallow
Sugar 17.16g 57.56g Heart of palm
Fiber 1.5g 0.1g Heart of palm
Calcium 18mg 3mg Heart of palm
Iron 1.69mg 0.23mg Heart of palm
Magnesium 10mg 2mg Heart of palm
Phosphorus 140mg 8mg Heart of palm
Potassium 1806mg 5mg Heart of palm
Sodium 14mg 80mg Heart of palm
Zinc 3.73mg 0.04mg Heart of palm
Copper 0.644mg 0.097mg Heart of palm
Manganese 0.008mg Marshmallow
Selenium 0.7µg 1.7µg Marshmallow
Vitamin A 68IU 0IU Heart of palm
Vitamin A RAE 3µg 0µg Heart of palm
Vitamin E 0.5mg 0mg Heart of palm
Vitamin C 8mg 0mg Heart of palm
Vitamin B1 0.05mg 0.001mg Heart of palm
Vitamin B2 0.18mg 0.001mg Heart of palm
Vitamin B3 0.9mg 0.078mg Heart of palm
Vitamin B5 0.005mg Marshmallow
Vitamin B6 0.81mg 0.003mg Heart of palm
Folate 24µg 1µg Heart of palm
Threonine 0.035mg Marshmallow
Isoleucine 0.028mg Marshmallow
Leucine 0.066mg Marshmallow
Lysine 0.077mg Marshmallow
Methionine 0.015mg Marshmallow
Phenylalanine 0.042mg Marshmallow
Valine 0.05mg Marshmallow
Histidine 0.017mg Marshmallow
Saturated Fat 0.046g 0.056g Heart of palm
Monounsaturated Fat 0.005g 0.08g Marshmallow
Polyunsaturated fat 0.089g 0.047g Heart of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Marshmallow
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Heart of palm
0%
Marshmallow
Minerals Daily Need Coverage Score
62%
Heart of palm
7%
Marshmallow

Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 40.4g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 30)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.5)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.