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  6. Heart of palm vs. Orange juice

Heart of palm vs. Orange juice — In-Depth Nutrition Comparison

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How are heart of palm and orange juice different?

  • Heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, and fiber, while orange juice is higher in vitamin C.
  • Heart of palm covers your daily need for copper, 67% more than orange juice.
  • Heart of palm contains 75 times more zinc than orange juice. Heart of palm contains 3.73mg of zinc, while orange juice contains 0.05mg.
  • Orange juice is lower in sugar.
  • Orange juice has a higher glycemic index (50) than heart of palm (32).

Hearts of palm, raw and Orange juice, raw types were used in this article.

Infographic

Heart of palm vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +803%
Contains more IronIron +745%
Contains more CopperCopper +1363.6%
Contains more ZincZinc +7360%
Contains more PhosphorusPhosphorus +723.5%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -92.9%
~equal in Magnesium ~11mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B6Vitamin B6 +1925%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Orange juice DV% diff.
Copper 0.644mg 0.044mg 67%
Vitamin B6 0.81mg 0.04mg 59%
Vitamin C 8mg 50mg 47%
Potassium 1806mg 200mg 47%
Zinc 3.73mg 0.05mg 33%
Iron 1.69mg 0.2mg 19%
Phosphorus 140mg 17mg 18%
Vitamin B2 0.18mg 0.03mg 12%
Carbs 25.61g 10.4g 5%
Fiber 1.5g 0.2g 5%
Calories 115kcal 45kcal 4%
Vitamin B5 0.19mg 4%
Protein 2.7g 0.7g 4%
Vitamin E 0.5mg 0.04mg 3%
Vitamin B3 0.9mg 0.4mg 3%
Vitamin B1 0.05mg 0.09mg 3%
Folate 24µg 30µg 2%
Vitamin A 3µg 10µg 1%
Sodium 14mg 1mg 1%
Manganese 0.014mg 1%
Selenium 0.7µg 0.1µg 1%
Calcium 18mg 11mg 1%
Choline 0mg 6.2mg 1%
Fats 0.2g 0.2g 0%
Net carbs 24.11g 10.2g N/A
Magnesium 10mg 11mg 0%
Sugar 17.16g 8.4g N/A
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.046g 0.024g 0%
Monounsaturated fat 0.005g 0.036g 0%
Polyunsaturated fat 0.089g 0.04g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +285.7%
Contains more CarbsCarbs +146.3%
Contains more OtherOther +397.5%
Contains more WaterWater +27.1%
~equal in Fats ~0.2g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +122.5%
Contains less Sat. FatSaturated fat -47.8%
Contains more Mono. FatMonounsaturated fat +620%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.