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

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Important differences between Heart of palm and Hazelnut

  • Heart of palm has more Potassium, however, Hazelnut is richer in Copper, Vitamin E, Vitamin B1, Iron, Magnesium, Fiber, Folate, and Phosphorus.
  • Hazelnut's daily need coverage for Copper is 120% more.
  • Heart of palm contains 3 times more Potassium than Hazelnut. Heart of palm contains 1806mg of Potassium, while Hazelnut contains 680mg.
  • Heart of palm contains less Saturated Fat.

The food varieties used in the comparison are Hearts of palm, raw and Nuts, hazelnuts or filberts.

Infographic

Heart of palm vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more PotassiumPotassium +165.6%
Contains more ZincZinc +52.2%
Contains more MagnesiumMagnesium +1530%
Contains more CalciumCalcium +533.3%
Contains more IronIron +178.1%
Contains more CopperCopper +167.9%
Contains more PhosphorusPhosphorus +107.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +242.9%

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.
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% 4.1% 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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin CVitamin C +27%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin B6Vitamin B6 +43.9%
Contains more Vitamin EVitamin E +2906%
Contains more Vitamin B1Vitamin B1 +1186%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +370.8%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +53.4%
Contains more WaterWater +1208.9%
Contains more ProteinProtein +453.7%
Contains more FatsFats +30275%
Contains more OtherOther +15.1%

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
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated Fat -99%
Contains more Mono. FatMonounsaturated Fat +912940%
Contains more Poly. FatPolyunsaturated fat +8798.9%

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 Hazelnut
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Hazelnut Opinion
Calories 115kcal 628kcal Hazelnut
Protein 2.7g 14.95g Hazelnut
Fats 0.2g 60.75g Hazelnut
Vitamin C 8mg 6.3mg Heart of palm
Net carbs 24.11g 7g Heart of palm
Carbs 25.61g 16.7g Heart of palm
Magnesium 10mg 163mg Hazelnut
Calcium 18mg 114mg Hazelnut
Potassium 1806mg 680mg Heart of palm
Iron 1.69mg 4.7mg Hazelnut
Sugar 17.16g 4.34g Hazelnut
Fiber 1.5g 9.7g Hazelnut
Copper 0.644mg 1.725mg Hazelnut
Zinc 3.73mg 2.45mg Heart of palm
Starch 0.48g Hazelnut
Phosphorus 140mg 290mg Hazelnut
Sodium 14mg 0mg Hazelnut
Vitamin A 68IU 20IU Heart of palm
Vitamin A 3µg 1µg Heart of palm
Vitamin E 0.5mg 15.03mg Hazelnut
Manganese 6.175mg Hazelnut
Selenium 0.7µg 2.4µg Hazelnut
Vitamin B1 0.05mg 0.643mg Hazelnut
Vitamin B2 0.18mg 0.113mg Heart of palm
Vitamin B3 0.9mg 1.8mg Hazelnut
Vitamin B5 0.918mg Hazelnut
Vitamin B6 0.81mg 0.563mg Heart of palm
Vitamin K 0µg 14.2µg Hazelnut
Folate 24µg 113µg Hazelnut
Choline 0mg 45.6mg Hazelnut
Saturated Fat 0.046g 4.464g Heart of palm
Monounsaturated Fat 0.005g 45.652g Hazelnut
Polyunsaturated fat 0.089g 7.92g Hazelnut
Tryptophan 0.193mg Hazelnut
Threonine 0.497mg Hazelnut
Isoleucine 0.545mg Hazelnut
Leucine 1.063mg Hazelnut
Lysine 0.42mg Hazelnut
Methionine 0.221mg Hazelnut
Phenylalanine 0.663mg Hazelnut
Valine 0.701mg Hazelnut
Histidine 0.432mg Hazelnut
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Hazelnut
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
67%
Hazelnut
Minerals Daily Need Coverage Score
62%
Heart of palm
197%
Hazelnut

Comparison summary

Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 4.418g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $3.2)
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 12.82g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.