Heart of palm vs. Pastry — In-Depth Nutrition Comparison
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How are heart of palm and pastry different?
- Heart of palm is higher in vitamin B6, copper, potassium, and zinc; however, pastry is richer in selenium, vitamin B1, vitamin B3, folate, and vitamin K.
- Daily need coverage for vitamin B6 for heart of palm is 61% higher.
- Heart of palm contains 30 times more potassium than pastry. While heart of palm contains 1806mg of potassium, pastry contains only 61mg.
- Heart of palm has less saturated fat.
- Heart of palm has a lower glycemic index (32) than pastry (59).
Hearts of palm, raw and Puff pastry, frozen, ready-to-bake are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +2860.7% |
| Contains more CopperCopper | +464.9% |
| Contains more ZincZinc | +603.8% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains less SodiumSodium | -94.4% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more IronIron | +51.5% |
| Contains more SeleniumSelenium | +3357.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +3757.1% |
| Contains more Vitamin B1Vitamin B1 | +696% |
| Contains more Vitamin B2Vitamin B2 | +57.2% |
| Contains more Vitamin B3Vitamin B3 | +363.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +225% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
7.3 g
Fats:
38.1 g
Carbs:
45.1 g
Water:
8.5 g
Other:
1 g
| Contains more WaterWater | +717.6% |
| Contains more OtherOther | +99% |
| Contains more ProteinProtein | +170.4% |
| Contains more FatsFats | +18950% |
| Contains more CarbsCarbs | +76.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
9.643 g
Monounsaturated fat:
Mono. Fat
21.597 g
Polyunsaturated fat:
Poly. Fat
4.894 g
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +431840% |
| Contains more Poly. FatPolyunsaturated fat | +5398.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.81mg | 0.021mg | 61% |
| Copper | 0.644mg | 0.114mg | 59% |
| Fats | 0.2g | 38.1g | 58% |
| Monounsaturated fat | 0.005g | 21.597g | 54% |
| Potassium | 1806mg | 61mg | 51% |
| Saturated fat | 0.046g | 9.643g | 44% |
| Selenium | 0.7µg | 24.2µg | 43% |
| Polyunsaturated fat | 0.089g | 4.894g | 32% |
| Vitamin B1 | 0.05mg | 0.398mg | 29% |
| Zinc | 3.73mg | 0.53mg | 29% |
| Calories | 115kcal | 551kcal | 22% |
| Manganese | 0.488mg | 21% | |
| Vitamin B3 | 0.9mg | 4.168mg | 20% |
| Folate | 24µg | 78µg | 14% |
| Vitamin K | 0µg | 16.1µg | 13% |
| Iron | 1.69mg | 2.56mg | 11% |
| Phosphorus | 140mg | 60mg | 11% |
| Sodium | 14mg | 249mg | 10% |
| Vitamin C | 8mg | 0mg | 9% |
| Protein | 2.7g | 7.3g | 9% |
| Vitamin B2 | 0.18mg | 0.283mg | 8% |
| Carbs | 25.61g | 45.1g | 6% |
| Calcium | 18mg | 10mg | 1% |
| Magnesium | 10mg | 16mg | 1% |
| Choline | 0mg | 6.4mg | 1% |
| Net carbs | 24.11g | 43.6g | N/A |
| Sugar | 17.16g | 0.74g | N/A |
| Fiber | 1.5g | 1.5g | 0% |
| Vitamin E | 0.5mg | 0.54mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.085mg | 0% | |
| Threonine | 0.196mg | 0% | |
| Isoleucine | 0.272mg | 0% | |
| Leucine | 0.508mg | 0% | |
| Lysine | 0.142mg | 0% | |
| Methionine | 0.129mg | 0% | |
| Phenylalanine | 0.362mg | 0% | |
| Valine | 0.308mg | 0% | |
| Histidine | 0.156mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
28%
Minerals Daily Need Coverage Score
62%
42%
Comparison summary
Which food is lower in Sugar?
Pastry is lower in Sugar (difference - 16.42g)
Which food is richer in vitamins?
Pastry is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 235mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 9.597g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.