Heart of palm vs. Prunes — In-Depth Nutrition Comparison
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Summary of differences between heart of palm and prunes
- Heart of palm has more vitamin B6, copper, potassium, zinc, phosphorus, iron, and vitamin C, while prunes have more vitamin K, fiber, and vitamin A.
- Prunes cover your daily need for vitamin K, 50% more than heart of palm.
- Heart of palm contains 13 times more vitamin C than prunes. While heart of palm contains 8mg of vitamin C, prunes contain only 0.6mg.
These are the specific foods used in this comparison Hearts of palm, raw and Plums, dried (prunes), uncooked.
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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.
| Contains more PotassiumPotassium | +146.7% |
| Contains more IronIron | +81.7% |
| Contains more CopperCopper | +129.2% |
| Contains more ZincZinc | +747.7% |
| Contains more PhosphorusPhosphorus | +102.9% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more MagnesiumMagnesium | +310% |
| Contains more CalciumCalcium | +138.9% |
| Contains less SodiumSodium | -85.7% |
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.
| Contains more Vitamin CVitamin C | +1233.3% |
| Contains more Vitamin EVitamin E | +16.3% |
| Contains more Vitamin B6Vitamin B6 | +295.1% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin AVitamin A | +1200% |
| Contains more Vitamin B3Vitamin B3 | +109.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
| Contains more ProteinProtein | +23.9% |
| Contains more WaterWater | +124.8% |
| Contains more FatsFats | +90% |
| Contains more CarbsCarbs | +149.4% |
| Contains more OtherOther | +32.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
| Contains less Sat. FatSaturated fat | -47.7% |
| Contains more Poly. FatPolyunsaturated fat | +43.5% |
| Contains more Mono. FatMonounsaturated fat | +960% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0µg | 59.5µg | 50% |
| Vitamin B6 | 0.81mg | 0.205mg | 47% |
| Copper | 0.644mg | 0.281mg | 40% |
| Potassium | 1806mg | 732mg | 32% |
| Zinc | 3.73mg | 0.44mg | 30% |
| Fiber | 1.5g | 7.1g | 22% |
| Fructose | 12.45g | 16% | |
| Carbs | 25.61g | 63.88g | 13% |
| Manganese | 0.299mg | 13% | |
| Phosphorus | 140mg | 69mg | 10% |
| Iron | 1.69mg | 0.93mg | 10% |
| Vitamin C | 8mg | 0.6mg | 8% |
| Vitamin B5 | 0.422mg | 8% | |
| Magnesium | 10mg | 41mg | 7% |
| Vitamin B3 | 0.9mg | 1.882mg | 6% |
| Calories | 115kcal | 240kcal | 6% |
| Folate | 24µg | 4µg | 5% |
| Vitamin A | 3µg | 39µg | 4% |
| Calcium | 18mg | 43mg | 3% |
| Choline | 0mg | 10.1mg | 2% |
| Starch | 5.11g | 2% | |
| Sodium | 14mg | 2mg | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Protein | 2.7g | 2.18g | 1% |
| Fats | 0.2g | 0.38g | 0% |
| Net carbs | 24.11g | 56.78g | N/A |
| Sugar | 17.16g | 38.13g | N/A |
| Vitamin E | 0.5mg | 0.43mg | 0% |
| Vitamin B1 | 0.05mg | 0.051mg | 0% |
| Vitamin B2 | 0.18mg | 0.186mg | 0% |
| Saturated fat | 0.046g | 0.088g | 0% |
| Monounsaturated fat | 0.005g | 0.053g | 0% |
| Polyunsaturated fat | 0.089g | 0.062g | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.041mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.05mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
62%
32%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Heart of palm is lower in Sugar (difference - 20.97g)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.042g)
Which food is cheaper?
Heart of palm is cheaper (difference - $2)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food contains less Cholesterol?
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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.