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  6. Heart of palm vs. Macadamia

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

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Summary of differences between heart of palm and macadamia

  • Heart of palm has more potassium, vitamin B6, and zinc, while macadamia has more vitamin B1, magnesium, fiber, iron, copper, and vitamin B3.
  • Macadamia covers your daily need for vitamin B1, 95% more than heart of palm.
  • Heart of palm contains 5 times more potassium than macadamia. While heart of palm contains 1806mg of potassium, macadamia contains only 368mg.
  • The amount of saturated fat in heart of palm is lower.
  • Macadamia has a lower glycemic index. The glycemic index of macadamia is 10, while the glycemic index of heart of palm is 32.

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

Infographic

Heart of palm vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more PotassiumPotassium +390.8%
Contains more ZincZinc +186.9%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +372.2%
Contains more IronIron +118.3%
Contains more CopperCopper +17.4%
Contains more PhosphorusPhosphorus +34.3%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +414.3%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +194.5%
Contains more FolateFolate +118.2%
Contains more Vitamin B1Vitamin B1 +2290%
Contains more Vitamin B3Vitamin B3 +174.8%
~equal in Vitamin E ~0.54mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.162mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Macadamia DV% diff.
Manganese 4.131mg 180%
Monounsaturated fat 0.005g 58.877g 147%
Fats 0.2g 75.77g 116%
Vitamin B1 0.05mg 1.195mg 95%
Saturated fat 0.046g 12.061g 55%
Potassium 1806mg 368mg 42%
Vitamin B6 0.81mg 0.275mg 41%
Calories 115kcal 718kcal 30%
Magnesium 10mg 130mg 29%
Fiber 1.5g 8.6g 28%
Iron 1.69mg 3.69mg 25%
Zinc 3.73mg 1.3mg 22%
Vitamin B5 0.758mg 15%
Copper 0.644mg 0.756mg 12%
Protein 2.7g 7.91g 10%
Vitamin B3 0.9mg 2.473mg 10%
Polyunsaturated fat 0.089g 1.502g 9%
Vitamin C 8mg 1.2mg 8%
Calcium 18mg 85mg 7%
Phosphorus 140mg 188mg 7%
Selenium 0.7µg 3.6µg 5%
Carbs 25.61g 13.82g 4%
Folate 24µg 11µg 3%
Vitamin B2 0.18mg 0.162mg 1%
Net carbs 24.11g 5.22g N/A
Sugar 17.16g 4.57g N/A
Starch 1.05g 0%
Sodium 14mg 5mg 0%
Vitamin E 0.5mg 0.54mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%
Fructose 0.07g 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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more CarbsCarbs +85.3%
Contains more WaterWater +5010.3%
Contains more OtherOther +74.6%
Contains more ProteinProtein +193%
Contains more FatsFats +37785%

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% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +1177440%
Contains more Poly. FatPolyunsaturated fat +1587.6%

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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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.