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  6. Heart of palm vs. Nectarine

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

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Summary of differences between heart of palm and nectarine

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2, while nectarine has more vitamin A.
  • Heart of palm covers your daily need for copper, 62% more than nectarine.
  • Heart of palm contains 32 times more vitamin B6 than nectarine. While heart of palm contains 0.81mg of vitamin B6, nectarine contains only 0.025mg.
  • The amount of sugar in nectarine is lower.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of nectarine is 43.

These are the specific foods used in this comparison Hearts of palm, raw and Nectarines, raw.

Infographic

Heart of palm vs Nectarine 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +798.5%
Contains more IronIron +503.6%
Contains more CopperCopper +648.8%
Contains more ZincZinc +2094.1%
Contains more PhosphorusPhosphorus +438.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Magnesium ~9mg

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +48.1%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B6Vitamin B6 +3140%
Contains more FolateFolate +380%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin EVitamin E +54%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Nectarine DV% diff.
Copper 0.644mg 0.086mg 62%
Vitamin B6 0.81mg 0.025mg 60%
Potassium 1806mg 201mg 47%
Zinc 3.73mg 0.17mg 32%
Iron 1.69mg 0.28mg 18%
Phosphorus 140mg 26mg 16%
Vitamin B2 0.18mg 0.027mg 12%
Folate 24µg 5µg 5%
Carbs 25.61g 10.55g 5%
Calories 115kcal 44kcal 4%
Vitamin B5 0.185mg 4%
Vitamin C 8mg 5.4mg 3%
Protein 2.7g 1.06g 3%
Vitamin E 0.5mg 0.77mg 2%
Vitamin K 0µg 2.2µg 2%
Manganese 0.054mg 2%
Fructose 1.37g 2%
Vitamin A 3µg 17µg 2%
Vitamin B3 0.9mg 1.125mg 1%
Sodium 14mg 0mg 1%
Choline 0mg 6.2mg 1%
Calcium 18mg 6mg 1%
Vitamin B1 0.05mg 0.034mg 1%
Fiber 1.5g 1.7g 1%
Selenium 0.7µg 0µg 1%
Fats 0.2g 0.32g 0%
Net carbs 24.11g 8.85g N/A
Magnesium 10mg 9mg 0%
Sugar 17.16g 7.89g N/A
Starch 0.07g 0%
Saturated fat 0.046g 0.025g 0%
Monounsaturated fat 0.005g 0.088g 0%
Polyunsaturated fat 0.089g 0.113g 0%
Tryptophan 0.005mg 0%
Threonine 0.009mg 0%
Isoleucine 0.009mg 0%
Leucine 0.014mg 0%
Lysine 0.016mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.021mg 0%
Valine 0.013mg 0%
Histidine 0.008mg 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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +154.7%
Contains more CarbsCarbs +142.7%
Contains more OtherOther +314.6%
Contains more FatsFats +60%
Contains more WaterWater +26%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -45.7%
Contains more Mono. FatMonounsaturated fat +1660%
Contains more Poly. FatPolyunsaturated fat +27%

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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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.