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  6. Heart of palm vs. Pecan

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

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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
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
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

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%

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
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
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%

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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. 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.