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  6. Heart of palm vs. Pecan pie

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

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What are the differences between heart of palm and pecan pie?

  • Heart of palm is higher in vitamin B6, potassium, copper, zinc, and vitamin C, yet pecan pie is higher in selenium and vitamin B1.
  • Heart of palm's daily need coverage for vitamin B6 is 58% more.
  • Heart of palm has 40 times more vitamin C than pecan pie. While heart of palm has 8mg of vitamin C, pecan pie has only 0.2mg.
  • The amount of sodium in heart of palm is lower.
  • The glycemic index of heart of palm is lower.

We used Hearts of palm, raw and Pie, pecan, prepared from recipe types in this article.

Infographic

Heart of palm vs Pecan pie 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 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more PotassiumPotassium +1257.9%
Contains more IronIron +14.2%
Contains more CopperCopper +205.2%
Contains more ZincZinc +265.7%
Contains more PhosphorusPhosphorus +48.9%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +77.8%
Contains more SeleniumSelenium +1614.3%

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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +1250%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin B1Vitamin B1 +276%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B3 ~0.847mg
~equal in Vitamin K ~µg
~equal in Folate ~26µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Pecan pie DV% diff.
Vitamin B6 0.81mg 0.06mg 58%
Potassium 1806mg 133mg 49%
Copper 0.644mg 0.211mg 48%
Polyunsaturated fat 0.089g 5.71g 37%
Fats 0.2g 22.2g 34%
Manganese 0.712mg 31%
Cholesterol 0mg 87mg 29%
Monounsaturated fat 0.005g 11.181g 28%
Zinc 3.73mg 1.02mg 25%
Selenium 0.7µg 12µg 21%
Saturated fat 0.046g 3.989g 18%
Calories 115kcal 412kcal 15%
Vitamin B1 0.05mg 0.188mg 12%
Sodium 14mg 262mg 11%
Vitamin B5 0.479mg 10%
Vitamin A 3µg 82µg 9%
Vitamin C 8mg 0.2mg 9%
Carbs 25.61g 52.2g 9%
Phosphorus 140mg 94mg 7%
Vitamin B12 0µg 0.17µg 7%
Fiber 1.5g 6%
Magnesium 10mg 26mg 4%
Protein 2.7g 4.9g 4%
Vitamin E 0.5mg 3%
Iron 1.69mg 1.48mg 3%
Folate 24µg 26µg 1%
Calcium 18mg 32mg 1%
Net carbs 24.11g 52.2g N/A
Sugar 17.16g N/A
Vitamin B2 0.18mg 0.18mg 0%
Vitamin B3 0.9mg 0.847mg 0%
Tryptophan 0.069mg 0%
Threonine 0.189mg 0%
Isoleucine 0.223mg 0%
Leucine 0.372mg 0%
Lysine 0.248mg 0%
Methionine 0.125mg 0%
Phenylalanine 0.25mg 0%
Valine 0.255mg 0%
Histidine 0.116mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more WaterWater +256.4%
Contains more OtherOther +65.8%
Contains more ProteinProtein +81.5%
Contains more FatsFats +11000%
Contains more CarbsCarbs +103.8%

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +223520%
Contains more Poly. FatPolyunsaturated fat +6315.7%

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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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.