Heart of palm vs. Raspberry — In-Depth Nutrition Comparison
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The main differences between heart of palm and raspberries
- Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2; however, raspberries have more vitamin C, fiber, and vitamin K.
- Daily need coverage for copper for heart of palm is 62% higher.
- Raspberries have 15 times less vitamin B6 than heart of palm. Heart of palm has 0.81mg of vitamin B6, while raspberries have 0.055mg.
Food types used in this article are Hearts of palm, raw and Raspberries, raw.
Infographic
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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 | +1096% |
| Contains more IronIron | +144.9% |
| Contains more CopperCopper | +615.6% |
| Contains more ZincZinc | +788.1% |
| Contains more PhosphorusPhosphorus | +382.8% |
| Contains more SeleniumSelenium | +250% |
| Contains more MagnesiumMagnesium | +120% |
| Contains more CalciumCalcium | +38.9% |
| Contains less SodiumSodium | -92.9% |
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 AVitamin A | +50% |
| Contains more Vitamin B1Vitamin B1 | +56.3% |
| Contains more Vitamin B2Vitamin B2 | +373.7% |
| Contains more Vitamin B3Vitamin B3 | +50.5% |
| Contains more Vitamin B6Vitamin B6 | +1372.7% |
| Contains more FolateFolate | +14.3% |
| Contains more Vitamin CVitamin C | +227.5% |
| Contains more Vitamin EVitamin E | +74% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.09mg | 62% |
| Vitamin B6 | 0.81mg | 0.055mg | 58% |
| Potassium | 1806mg | 151mg | 49% |
| Zinc | 3.73mg | 0.42mg | 30% |
| Manganese | 0.67mg | 29% | |
| Vitamin C | 8mg | 26.2mg | 20% |
| Fiber | 1.5g | 6.5g | 20% |
| Phosphorus | 140mg | 29mg | 16% |
| Iron | 1.69mg | 0.69mg | 13% |
| Vitamin B2 | 0.18mg | 0.038mg | 11% |
| Vitamin K | 0µg | 7.8µg | 7% |
| Vitamin B5 | 0.329mg | 7% | |
| Carbs | 25.61g | 11.94g | 5% |
| Calories | 115kcal | 52kcal | 3% |
| Protein | 2.7g | 1.2g | 3% |
| Fructose | 2.35g | 3% | |
| Magnesium | 10mg | 22mg | 3% |
| Vitamin E | 0.5mg | 0.87mg | 2% |
| Vitamin B1 | 0.05mg | 0.032mg | 2% |
| Vitamin B3 | 0.9mg | 0.598mg | 2% |
| Choline | 0mg | 12.3mg | 2% |
| Polyunsaturated fat | 0.089g | 0.375g | 2% |
| Sodium | 14mg | 1mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Calcium | 18mg | 25mg | 1% |
| Fats | 0.2g | 0.65g | 1% |
| Folate | 24µg | 21µg | 1% |
| Net carbs | 24.11g | 5.44g | N/A |
| Sugar | 17.16g | 4.42g | N/A |
| Vitamin A | 3µg | 2µg | 0% |
| Saturated fat | 0.046g | 0.019g | 0% |
| Monounsaturated fat | 0.005g | 0.064g | 0% |
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:
1.2 g
Fats:
0.65 g
Carbs:
11.94 g
Water:
85.75 g
Other:
0.46 g
| Contains more ProteinProtein | +125% |
| Contains more CarbsCarbs | +114.5% |
| Contains more OtherOther | +332.6% |
| Contains more FatsFats | +225% |
| Contains more WaterWater | +23.4% |
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
0.019 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.375 g
| Contains less Sat. FatSaturated fat | -58.7% |
| Contains more Mono. FatMonounsaturated fat | +1180% |
| Contains more Poly. FatPolyunsaturated fat | +321.3% |
