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  6. Heart of palm vs. Pastry

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.

Infographic

Heart of palm vs Pastry 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%
Pastry
Pastry
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
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.
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%
Pastry
Pastry
6
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 0% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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 +∞%
~equal in Vitamin E ~0.54mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Pastry 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%

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
Pastry
Pastry
3
7% 38% 45% 9%
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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Pastry
Pastry
2
27% 60% 14%
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%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.