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  6. Heart of palm vs. Raisin

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

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Significant differences between heart of palm and raisins

  • Heart of palm has more vitamin B6, copper, zinc, potassium, vitamin C, and phosphorus; however, raisins are richer in fiber and magnesium.
  • Heart of palm covers your daily vitamin B6 needs 49% more than raisins.
  • Raisins have 17 times less zinc than heart of palm. Heart of palm has 3.73mg of zinc, while raisins have 0.22mg.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Hearts of palm, raw and Raisins, seedless.

Infographic

Heart of palm vs Raisin 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%
Raisin
Raisin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more PotassiumPotassium +141.1%
Contains more CopperCopper +102.5%
Contains more ZincZinc +1595.5%
Contains more PhosphorusPhosphorus +38.6%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +177.8%
Contains more IronIron +11.2%
Contains less SodiumSodium -21.4%

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%
Raisin
Raisin
4
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +247.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B2Vitamin B2 +44%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B6Vitamin B6 +365.5%
Contains more FolateFolate +380%
Contains more Vitamin B1Vitamin B1 +112%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Raisin DV% diff.
Vitamin B6 0.81mg 0.174mg 49%
Fructose 29.68g 37%
Copper 0.644mg 0.318mg 36%
Zinc 3.73mg 0.22mg 32%
Potassium 1806mg 749mg 31%
Carbs 25.61g 79.18g 18%
Manganese 0.299mg 13%
Calories 115kcal 299kcal 9%
Fiber 1.5g 3.7g 9%
Vitamin C 8mg 2.3mg 6%
Phosphorus 140mg 101mg 6%
Folate 24µg 5µg 5%
Vitamin B1 0.05mg 0.106mg 5%
Magnesium 10mg 32mg 5%
Vitamin B2 0.18mg 0.125mg 4%
Vitamin K 0µg 3.5µg 3%
Vitamin E 0.5mg 0.12mg 3%
Calcium 18mg 50mg 3%
Choline 0mg 11.1mg 2%
Iron 1.69mg 1.88mg 2%
Vitamin B5 0.095mg 2%
Starch 2.7g 1%
Protein 2.7g 3.07g 1%
Vitamin B3 0.9mg 0.766mg 1%
Fats 0.2g 0.46g 0%
Net carbs 24.11g 75.48g N/A
Sugar 17.16g 59.19g N/A
Sodium 14mg 11mg 0%
Vitamin A 3µg 0µg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.046g 0.058g 0%
Monounsaturated fat 0.005g 0.051g 0%
Polyunsaturated fat 0.089g 0.037g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g 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
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more WaterWater +350.4%
Contains more ProteinProtein +13.7%
Contains more FatsFats +130%
Contains more CarbsCarbs +209.2%
~equal in Other ~1.86g

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains less Sat. FatSaturated fat -20.7%
Contains more Poly. FatPolyunsaturated fat +140.5%
Contains more Mono. FatMonounsaturated fat +920%

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.