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Heart of palm vs. Mixed nuts — In-Depth Nutrition Comparison

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How are heart of palm and mixed nuts different?

  • Heart of palm is higher in vitamin B6 and potassium; however, mixed nuts are richer in selenium, magnesium, vitamin E, phosphorus, vitamin B3, copper, and fiber.
  • Daily need coverage for selenium for mixed nuts is 60% higher.
  • Heart of palm contains 3 times more potassium than mixed nuts. While heart of palm contains 1806mg of potassium, mixed nuts contain only 632mg.
  • Heart of palm has less saturated fat.

Hearts of palm, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added are the varieties used in this article.

Infographic

Heart of palm vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more PotassiumPotassium +185.8%
Contains more MagnesiumMagnesium +2190%
Contains more CalciumCalcium +550%
Contains more IronIron +54.4%
Contains more CopperCopper +40.8%
Contains more PhosphorusPhosphorus +225.7%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +4742.9%
~equal in Zinc ~3.36mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +130.1%
Contains more Vitamin EVitamin E +1464%
Contains more Vitamin B1Vitamin B1 +278%
Contains more Vitamin B3Vitamin B3 +756.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +245.8%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.196mg
~equal in Vitamin B12 ~0µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +21.7%
Contains more WaterWater +3241.3%
Contains more ProteinProtein +642.2%
Contains more FatsFats +26875%
Contains more OtherOther +44.7%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +569660%
Contains more Poly. FatPolyunsaturated fat +16318%

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 Mixed nuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Mixed nuts DV% diff.
Polyunsaturated fat 0.089g 14.612g 97%
Manganese 2.04mg 89%
Fats 0.2g 53.95g 83%
Monounsaturated fat 0.005g 28.488g 71%
Selenium 0.7µg 33.9µg 60%
Magnesium 10mg 229mg 52%
Vitamin E 0.5mg 7.82mg 49%
Phosphorus 140mg 456mg 45%
Vitamin B3 0.9mg 7.709mg 43%
Saturated fat 0.046g 8.711g 39%
Vitamin B6 0.81mg 0.352mg 35%
Potassium 1806mg 632mg 35%
Protein 2.7g 20.04g 35%
Copper 0.644mg 0.907mg 29%
Calories 115kcal 607kcal 25%
Vitamin B5 1.14mg 23%
Fiber 1.5g 7g 22%
Folate 24µg 83µg 15%
Vitamin B1 0.05mg 0.189mg 12%
Iron 1.69mg 2.61mg 12%
Calcium 18mg 117mg 10%
Choline 0mg 52mg 9%
Vitamin C 8mg 0.5mg 8%
Vitamin K 0µg 5.7µg 5%
Zinc 3.73mg 3.36mg 3%
Starch 4.2g 2%
Carbs 25.61g 21.05g 2%
Vitamin B2 0.18mg 0.196mg 1%
Net carbs 24.11g 14.05g N/A
Sugar 17.16g 4.15g N/A
Sodium 14mg 5mg 0%
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Heart of palm
50%
Mixed nuts
Minerals Daily Need Coverage Score
62%
Heart of palm
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 13.01g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 8.665g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $3)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.