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  6. Heart of palm vs. Prunes

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.

Infographic

Heart of palm vs Prunes 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%
Prunes
Prunes
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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.
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%
Prunes
Prunes
5
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.051mg
~equal in Vitamin B2 ~0.186mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Prunes 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%

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
Prunes
Prunes
3
2% 64% 31% 3%
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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Prunes
Prunes
1
43% 26% 31%
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%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.