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  6. Heart of palm vs. Soft serve

Heart of palm vs. Soft serve — In-Depth Nutrition Comparison

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How are heart of palm and soft serve different?

  • Heart of palm is richer in copper, vitamin B6, potassium, zinc, and iron, while soft serve is higher in vitamin B12, calcium, and vitamin A.
  • Heart of palm covers your daily need for copper, 68% more than soft serve.
  • Heart of palm contains 17 times more vitamin B6 than soft serve. Heart of palm contains 0.81mg of vitamin B6, while soft serve contains 0.048mg.
  • Heart of palm is lower in saturated fat.
  • Soft serve has a higher glycemic index (79) than heart of palm (32).

Hearts of palm, raw and Ice cream, soft serve, chocolate types were used in this article.

Infographic

Heart of palm vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more PotassiumPotassium +920.3%
Contains more IronIron +704.8%
Contains more CopperCopper +2046.7%
Contains more ZincZinc +617.3%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -77%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +627.8%
Contains more SeleniumSelenium +328.6%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B3Vitamin B3 +847.4%
Contains more Vitamin B6Vitamin B6 +1587.5%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin B1 ~0.049mg
~equal in Vitamin B2 ~0.182mg

All nutrients comparison - raw data values

Nutrient Heart of palm Soft serve DV% diff.
Copper 0.644mg 0.03mg 68%
Vitamin B6 0.81mg 0.048mg 59%
Potassium 1806mg 177mg 48%
Saturated fat 0.046g 7.46g 34%
Cholesterol 0mg 91mg 30%
Zinc 3.73mg 0.52mg 29%
Vitamin B12 0µg 0.5µg 21%
Fats 0.2g 13g 20%
Iron 1.69mg 0.21mg 19%
Vitamin A 3µg 162µg 18%
Calcium 18mg 131mg 11%
Vitamin B5 0.506mg 10%
Monounsaturated fat 0.005g 3.49g 9%
Vitamin C 8mg 0.8mg 8%
Choline 0mg 26mg 5%
Vitamin B3 0.9mg 0.095mg 5%
Calories 115kcal 222kcal 5%
Vitamin D 0µg 0.7µg 4%
Folate 24µg 9µg 4%
Selenium 0.7µg 3µg 4%
Vitamin D 0IU 29IU 4%
Protein 2.7g 4.1g 3%
Phosphorus 140mg 116mg 3%
Fiber 1.5g 0.7g 3%
Polyunsaturated fat 0.089g 0.46g 2%
Sodium 14mg 61mg 2%
Vitamin E 0.5mg 0.61mg 1%
Vitamin K 0µg 0.9µg 1%
Carbs 25.61g 22.2g 1%
Caffeine 0mg 2mg 1%
Net carbs 24.11g 21.5g N/A
Magnesium 10mg 12mg 0%
Sugar 17.16g 21.16g N/A
Manganese 0.005mg 0%
Vitamin B1 0.05mg 0.049mg 0%
Vitamin B2 0.18mg 0.182mg 0%
Tryptophan 0.048mg 0%
Threonine 0.169mg 0%
Isoleucine 0.215mg 0%
Leucine 0.353mg 0%
Lysine 0.296mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.176mg 0%
Valine 0.241mg 0%
Histidine 0.099mg 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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more CarbsCarbs +15.4%
Contains more WaterWater +16.2%
Contains more OtherOther +121.1%
Contains more ProteinProtein +51.9%
Contains more FatsFats +6400%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +69700%
Contains more Poly. FatPolyunsaturated fat +416.9%

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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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.