Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

The main differences between heart of palm and pecan

  • Heart of palm has more vitamin B6, potassium, and vitamin C; however, pecan has more copper, vitamin B1, fiber, magnesium, phosphorus, and iron.
  • Daily need coverage for copper for pecan is 62% higher.
  • Pecan has 7 times less vitamin C than heart of palm. Heart of palm has 8mg of vitamin C, while pecan has 1.1mg.
  • Heart of palm is lower in saturated fat.
  • Heart of palm has a higher glycemic index than pecan.

Food types used in this article are Hearts of palm, raw and Nuts, pecans.

Infographic

Heart of palm vs Pecan 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%
Pecan
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more PotassiumPotassium +340.5%
Contains more MagnesiumMagnesium +1110%
Contains more CalciumCalcium +288.9%
Contains more IronIron +49.7%
Contains more CopperCopper +86.3%
Contains more ZincZinc +21.4%
Contains more PhosphorusPhosphorus +97.9%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +442.9%

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%
Pecan
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +627.3%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin B6Vitamin B6 +285.7%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B1Vitamin B1 +1220%
Contains more Vitamin B3Vitamin B3 +29.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

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
Pecan
2
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more CarbsCarbs +84.8%
Contains more WaterWater +1874.4%
Contains more OtherOther +34.5%
Contains more ProteinProtein +239.6%
Contains more FatsFats +35885%

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
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +815920%
Contains more Poly. FatPolyunsaturated fat +24185.4%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Pecan DV% diff.
Manganese 4.5mg 196%
Polyunsaturated fat 0.089g 21.614g 144%
Fats 0.2g 71.97g 110%
Monounsaturated fat 0.005g 40.801g 102%
Copper 0.644mg 1.2mg 62%
Vitamin B1 0.05mg 0.66mg 51%
Vitamin B6 0.81mg 0.21mg 46%
Potassium 1806mg 410mg 41%
Fiber 1.5g 9.6g 32%
Calories 115kcal 691kcal 29%
Saturated fat 0.046g 6.18g 28%
Magnesium 10mg 121mg 26%
Phosphorus 140mg 277mg 20%
Vitamin B5 0.863mg 17%
Protein 2.7g 9.17g 13%
Iron 1.69mg 2.53mg 11%
Vitamin C 8mg 1.1mg 8%
Choline 0mg 40.5mg 7%
Zinc 3.73mg 4.53mg 7%
Vitamin E 0.5mg 1.4mg 6%
Selenium 0.7µg 3.8µg 6%
Calcium 18mg 70mg 5%
Vitamin B2 0.18mg 0.13mg 4%
Carbs 25.61g 13.86g 4%
Vitamin K 0µg 3.5µg 3%
Vitamin B3 0.9mg 1.167mg 2%
Sodium 14mg 0mg 1%
Folate 24µg 22µg 1%
Net carbs 24.11g 4.26g N/A
Sugar 17.16g 3.97g N/A
Starch 0.46g 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.093mg 0%
Threonine 0.306mg 0%
Isoleucine 0.336mg 0%
Leucine 0.598mg 0%
Lysine 0.287mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.426mg 0%
Valine 0.411mg 0%
Histidine 0.262mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
31%
Pecan
Minerals Daily Need Coverage Score
62%
Heart of palm
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 13.19g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 6.134g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.