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  6. Heart of palm vs. Puff pastry

Heart of palm vs. Puff pastry — In-Depth Nutrition Comparison

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Summary of differences between heart of palm and puff pastry

  • Heart of palm has more vitamin B6, copper, potassium, zinc, and phosphorus, while puff pastry has more selenium, vitamin B1, vitamin B3, and vitamin K.
  • Heart of palm covers your daily need for vitamin B6, 61% more than puff pastry.
  • Heart of palm contains 29 times more potassium than puff pastry. While heart of palm contains 1806mg of potassium, puff pastry contains only 62mg.
  • 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 puff pastry is 56.

These are the specific foods used in this comparison Hearts of palm, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Heart of palm vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +2812.9%
Contains more CopperCopper +460%
Contains more ZincZinc +590.7%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -94.5%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +53.8%
Contains more SeleniumSelenium +3400%

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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +4163.2%
Contains more Vitamin B1Vitamin B1 +546%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B3Vitamin B3 +322.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +129.2%
Contains more CholineCholine +∞%
~equal in Vitamin E ~0.55mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Puff pastry DV% diff.
Polyunsaturated fat 0.089g 22.228g 148%
Vitamin B6 0.81mg 0.019mg 61%
Copper 0.644mg 0.115mg 59%
Fats 0.2g 38.5g 59%
Potassium 1806mg 62mg 51%
Selenium 0.7µg 24.5µg 43%
Zinc 3.73mg 0.54mg 29%
Saturated fat 0.046g 5.502g 25%
Vitamin B1 0.05mg 0.323mg 23%
Monounsaturated fat 0.005g 8.828g 22%
Manganese 0.495mg 22%
Calories 115kcal 558kcal 22%
Vitamin B3 0.9mg 3.8mg 18%
Vitamin K 0µg 16.3µg 14%
Iron 1.69mg 2.6mg 11%
Phosphorus 140mg 60mg 11%
Sodium 14mg 253mg 10%
Vitamin C 8mg 0mg 9%
Protein 2.7g 7.4g 9%
Folate 24µg 55µg 8%
Carbs 25.61g 45.7g 7%
Vitamin B2 0.18mg 0.258mg 6%
Calcium 18mg 10mg 1%
Magnesium 10mg 16mg 1%
Choline 0mg 6.2mg 1%
Net carbs 24.11g 44.2g N/A
Sugar 17.16g 0.75g N/A
Fiber 1.5g 1.5g 0%
Vitamin E 0.5mg 0.55mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +839.2%
Contains more OtherOther +99%
Contains more ProteinProtein +174.1%
Contains more FatsFats +19150%
Contains more CarbsCarbs +78.4%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +176460%
Contains more Poly. FatPolyunsaturated fat +24875.3%

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.