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  6. Heart of palm vs. Pudding

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

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Differences between heart of palm and pudding

  • Heart of palm has more vitamin B6, copper, potassium, zinc, iron, vitamin C, and phosphorus, while pudding has more vitamin B12 and calcium.
  • Heart of palm's daily need coverage for vitamin B6 is 60% higher.
  • The amount of saturated fat in heart of palm is lower.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of pudding is 47.

The food types used in this comparison are Hearts of palm, raw and Puddings, chocolate, dry mix, regular, prepared with whole milk.

Infographic

Heart of palm vs Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more PotassiumPotassium +1104%
Contains more IronIron +397.1%
Contains more CopperCopper +480.2%
Contains more ZincZinc +677.1%
Contains more PhosphorusPhosphorus +60.9%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +488.9%
Contains more SeleniumSelenium +428.6%

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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +31.6%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +576.7%
Contains more Vitamin B6Vitamin B6 +2600%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Heart of palm Pudding DV% diff.
Vitamin B6 0.81mg 0.03mg 60%
Copper 0.644mg 0.111mg 59%
Potassium 1806mg 150mg 49%
Zinc 3.73mg 0.48mg 30%
Iron 1.69mg 0.34mg 17%
Vitamin B12 0µg 0.31µg 13%
Calcium 18mg 106mg 9%
Vitamin C 8mg 0mg 9%
Phosphorus 140mg 87mg 8%
Saturated fat 0.046g 1.81g 8%
Vitamin B5 0.326mg 7%
Vitamin D 0µg 1.1µg 6%
Vitamin D 0IU 44IU 6%
Fats 0.2g 3.15g 5%
Vitamin B3 0.9mg 0.133mg 5%
Selenium 0.7µg 3.7µg 5%
Folate 24µg 4µg 5%
Vitamin A 3µg 39µg 4%
Manganese 0.097mg 4%
Sodium 14mg 98mg 4%
Vitamin E 0.5mg 0.06mg 3%
Fiber 1.5g 0.8g 3%
Cholesterol 0mg 9mg 3%
Monounsaturated fat 0.005g 0.819g 2%
Choline 0mg 11.3mg 2%
Vitamin B2 0.18mg 0.157mg 2%
Carbs 25.61g 19.64g 2%
Magnesium 10mg 20mg 2%
Polyunsaturated fat 0.089g 0.18g 1%
Caffeine 0mg 2mg 1%
Vitamin B1 0.05mg 0.038mg 1%
Protein 2.7g 3.16g 1%
Calories 115kcal 120kcal 0%
Net carbs 24.11g 18.84g N/A
Sugar 17.16g 11.96g N/A
Vitamin K 0µg 0.3µg 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
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more CarbsCarbs +30.4%
Contains more OtherOther +116.3%
Contains more ProteinProtein +17%
Contains more FatsFats +1475%
~equal in Water ~73.13g

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +16280%
Contains more Poly. FatPolyunsaturated fat +102.2%

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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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.