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  6. Heart of palm vs. Spread

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

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A recap on differences between heart of palm and spread

  • Heart of palm has more copper, vitamin B6, potassium, zinc, and phosphorus; however, spread is higher in vitamin B12 and selenium.
  • Heart of palm covers your daily copper needs 57% more than spread.
  • Spread contains 16 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while spread contains 110mg.
  • Heart of palm has less sodium.
  • The glycemic index of heart of palm is higher.

Food varieties used in this article are Hearts of palm, raw and Sandwich spread, pork, beef.

Infographic

Heart of palm vs Spread 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%
Spread
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +1541.8%
Contains more IronIron +113.9%
Contains more CopperCopper +395.4%
Contains more ZincZinc +265.7%
Contains more PhosphorusPhosphorus +137.3%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +1285.7%

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%
Spread
Spread
9
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B6Vitamin B6 +575%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin E +248%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B3Vitamin B3 +92.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Heart of palm Spread DV% diff.
Copper 0.644mg 0.13mg 57%
Vitamin B6 0.81mg 0.12mg 53%
Potassium 1806mg 110mg 50%
Vitamin B12 0µg 1.12µg 47%
Sodium 14mg 1013mg 43%
Saturated fat 0.046g 5.977g 27%
Fats 0.2g 17.34g 26%
Zinc 3.73mg 1.02mg 25%
Monounsaturated fat 0.005g 7.584g 19%
Polyunsaturated fat 0.089g 2.565g 17%
Selenium 0.7µg 9.7µg 16%
Cholesterol 0mg 38mg 13%
Phosphorus 140mg 59mg 12%
Iron 1.69mg 0.79mg 11%
Choline 0mg 62.3mg 11%
Protein 2.7g 7.66g 10%
Vitamin B1 0.05mg 0.172mg 10%
Vitamin C 8mg 0mg 9%
Vitamin B5 0.43mg 9%
Vitamin E 0.5mg 1.74mg 8%
Folate 24µg 2µg 6%
Calories 115kcal 235kcal 6%
Carbs 25.61g 11.94g 5%
Vitamin B3 0.9mg 1.73mg 5%
Fiber 1.5g 0.2g 5%
Vitamin B2 0.18mg 0.134mg 4%
Vitamin D 0IU 22IU 3%
Vitamin A 3µg 26µg 3%
Vitamin D 0µg 0.6µg 3%
Manganese 0.026mg 1%
Calcium 18mg 12mg 1%
Vitamin K 0µg 1.6µg 1%
Net carbs 24.11g 11.74g N/A
Magnesium 10mg 8mg 0%
Sugar 17.16g 0g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +114.5%
Contains more WaterWater +15.3%
Contains more ProteinProtein +183.7%
Contains more FatsFats +8570%
Contains more OtherOther +39.7%

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +151580%
Contains more Poly. FatPolyunsaturated fat +2782%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.