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  6. Heart of palm vs. Peanut butter

Heart of palm vs. Peanut butter — In-Depth Nutrition Comparison

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Significant differences between heart of palm and peanut butter

  • Heart of palm has more potassium, vitamin B6, and copper; however, peanut butter is richer in vitamin B3, vitamin E, magnesium, phosphorus, folate, and fiber.
  • Peanut butter covers your daily vitamin B3 needs 76% more than heart of palm.
  • Peanut butter has 3 times less potassium than heart of palm. Heart of palm has 1806mg of potassium, while peanut butter has 558mg.
  • Heart of palm contains less saturated fat.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of peanut butter is 14.

Specific food types used in this comparison are Hearts of palm, raw and Peanut butter, smooth style, without salt.

Infographic

Heart of palm vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more PotassiumPotassium +223.7%
Contains more CopperCopper +52.6%
Contains more ZincZinc +48.6%
Contains less SodiumSodium -17.6%
Contains more MagnesiumMagnesium +1580%
Contains more CalciumCalcium +172.2%
Contains more PhosphorusPhosphorus +139.3%
Contains more SeleniumSelenium +485.7%
~equal in Iron ~1.74mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +83.7%
Contains more Vitamin EVitamin E +1720%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +1356.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +262.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.192mg
~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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +14.8%
Contains more WaterWater +5550.4%
Contains more ProteinProtein +722.6%
Contains more FatsFats +25580%
Contains more OtherOther +45.2%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +518720%
Contains more Poly. FatPolyunsaturated fat +13984.3%

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 Peanut butter
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Peanut butter DV% diff.
Polyunsaturated fat 0.089g 12.535g 83%
Fats 0.2g 51.36g 79%
Vitamin B3 0.9mg 13.112mg 76%
Manganese 1.665mg 72%
Monounsaturated fat 0.005g 25.941g 65%
Vitamin E 0.5mg 9.1mg 57%
Saturated fat 0.046g 10.325g 47%
Protein 2.7g 22.21g 39%
Magnesium 10mg 168mg 38%
Potassium 1806mg 558mg 37%
Phosphorus 140mg 335mg 28%
Vitamin B6 0.81mg 0.441mg 28%
Copper 0.644mg 0.422mg 25%
Calories 115kcal 598kcal 24%
Vitamin B5 1.137mg 23%
Folate 24µg 87µg 16%
Fiber 1.5g 5g 14%
Zinc 3.73mg 2.51mg 11%
Choline 0mg 63mg 11%
Vitamin C 8mg 0mg 9%
Vitamin B1 0.05mg 0.15mg 8%
Selenium 0.7µg 4.1µg 6%
Calcium 18mg 49mg 3%
Starch 3.56g 1%
Vitamin B2 0.18mg 0.192mg 1%
Carbs 25.61g 22.31g 1%
Iron 1.69mg 1.74mg 1%
Net carbs 24.11g 17.31g N/A
Sugar 17.16g 10.49g N/A
Sodium 14mg 17mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
62%
Heart of palm
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 6.67g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 10.279g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.