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

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How are Heart of palm and Pretzel different?

  • Heart of palm is higher in Vitamin B6, Copper, Potassium, and Zinc, however, Pretzel is richer in Iron, Folate, Vitamin B1, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Vitamin B6 from Heart of palm is 57% higher.
  • Heart of palm contains 8 times more Potassium than Pretzel. While Heart of palm contains 1806mg of Potassium, Pretzel contains only 223mg.
  • Heart of palm has less Sodium.

Hearts of palm, raw and Snacks, pretzels, hard, plain, salted are the varieties used in this article.

Infographic

Heart of palm vs Pretzel 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.
Contains more Potassium +709.9%
Contains less Sodium -98.9%
Contains more Zinc +258.7%
Contains more Copper +312.8%
Contains more Calcium +50%
Contains more Iron +171%
Contains more Magnesium +190%
Contains more Selenium +528.6%
Equal in Phosphorus - 128
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Potassium +709.9%
Contains less Sodium -98.9%
Contains more Zinc +258.7%
Contains more Copper +312.8%
Contains more Calcium +50%
Contains more Iron +171%
Contains more Magnesium +190%
Contains more Selenium +528.6%
Equal in Phosphorus - 128

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 A +∞%
Contains more Vitamin C +281%
Contains more Vitamin B6 +994.6%
Contains more Vitamin B1 +748%
Contains more Vitamin B2 +84.4%
Contains more Vitamin B3 +485.6%
Contains more Folate +591.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.47
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin C +281%
Contains more Vitamin B6 +994.6%
Contains more Vitamin B1 +748%
Contains more Vitamin B2 +84.4%
Contains more Vitamin B3 +485.6%
Contains more Folate +591.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +2120.4%
Contains more Protein +271.9%
Contains more Fats +1365%
Contains more Carbs +213.9%
Contains more Other +76.4%
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more Water +2120.4%
Contains more Protein +271.9%
Contains more Fats +1365%
Contains more Carbs +213.9%
Contains more Other +76.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.2%
Contains more Monounsaturated Fat +14440%
Contains more Polyunsaturated fat +1350.6%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -88.2%
Contains more Monounsaturated Fat +14440%
Contains more Polyunsaturated fat +1350.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Pretzel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Pretzel Opinion
Net carbs 24.11g 76.99g Pretzel
Protein 2.7g 10.04g Pretzel
Fats 0.2g 2.93g Pretzel
Carbs 25.61g 80.39g Pretzel
Calories 115kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 17.16g 2.21g Pretzel
Fiber 1.5g 3.4g Pretzel
Calcium 18mg 27mg Pretzel
Iron 1.69mg 4.58mg Pretzel
Magnesium 10mg 29mg Pretzel
Phosphorus 140mg 128mg Heart of palm
Potassium 1806mg 223mg Heart of palm
Sodium 14mg 1240mg Heart of palm
Zinc 3.73mg 1.04mg Heart of palm
Copper 0.644mg 0.156mg Heart of palm
Manganese 1.015mg Pretzel
Selenium 0.7µg 4.4µg Pretzel
Vitamin A 68IU 0IU Heart of palm
Vitamin A RAE 3µg 0µg Heart of palm
Vitamin E 0.5mg 0.47mg Heart of palm
Vitamin C 8mg 2.1mg Heart of palm
Vitamin B1 0.05mg 0.424mg Pretzel
Vitamin B2 0.18mg 0.332mg Pretzel
Vitamin B3 0.9mg 5.27mg Pretzel
Vitamin B5 0.322mg Pretzel
Vitamin B6 0.81mg 0.074mg Heart of palm
Folate 24µg 166µg Pretzel
Vitamin K 0µg 2.8µg Pretzel
Tryptophan 0.097mg Pretzel
Threonine 0.25mg Pretzel
Isoleucine 0.407mg Pretzel
Leucine 0.757mg Pretzel
Lysine 0.257mg Pretzel
Methionine 0.177mg Pretzel
Phenylalanine 0.52mg Pretzel
Valine 0.48mg Pretzel
Histidine 0.22mg Pretzel
Trans Fat 0g 0.004g Heart of palm
Saturated Fat 0.046g 0.391g Heart of palm
Monounsaturated Fat 0.005g 0.727g Pretzel
Polyunsaturated fat 0.089g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Pretzel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Heart of palm
39%
Pretzel
Minerals Daily Need Coverage Score
62%
Heart of palm
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 14.95g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 1226mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.345g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 51)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.