Heart of palm vs. Sugar — In-Depth Nutrition Comparison
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What are the differences between heart of palm and sugar?
- Heart of palm is richer than sugar in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, vitamin C, folate, and fiber.
- Heart of palm's daily need coverage for copper is 71% more.
- The glycemic index of heart of palm is lower.
We used Hearts of palm, raw and Sugars, granulated types in this article.
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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +1700% |
| Contains more PotassiumPotassium | +90200% |
| Contains more IronIron | +3280% |
| Contains more CopperCopper | +9100% |
| Contains more ZincZinc | +37200% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +16.7% |
| 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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +847.4% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.007mg | 71% |
| Vitamin B6 | 0.81mg | 0mg | 62% |
| Potassium | 1806mg | 2mg | 53% |
| Zinc | 3.73mg | 0.01mg | 34% |
| Carbs | 25.61g | 99.98g | 25% |
| Iron | 1.69mg | 0.05mg | 21% |
| Phosphorus | 140mg | 0mg | 20% |
| Calories | 115kcal | 387kcal | 14% |
| Vitamin B2 | 0.18mg | 0.019mg | 12% |
| Vitamin C | 8mg | 0mg | 9% |
| Fiber | 1.5g | 0g | 6% |
| Vitamin B3 | 0.9mg | 0mg | 6% |
| Folate | 24µg | 0µg | 6% |
| Protein | 2.7g | 0g | 5% |
| Vitamin B1 | 0.05mg | 0mg | 4% |
| Vitamin E | 0.5mg | 0mg | 3% |
| Magnesium | 10mg | 0mg | 2% |
| Calcium | 18mg | 1mg | 2% |
| Sodium | 14mg | 1mg | 1% |
| Polyunsaturated fat | 0.089g | 0g | 1% |
| Fats | 0.2g | 0g | 0% |
| Net carbs | 24.11g | 99.98g | N/A |
| Sugar | 17.16g | 99.8g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Manganese | 0.004mg | 0% | |
| Selenium | 0.7µg | 0.6µg | 0% |
| Saturated fat | 0.046g | 0g | 0% |
| Monounsaturated fat | 0.005g | 0g | 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:
0 g
Fats:
0 g
Carbs:
99.98 g
Water:
0.02 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +347400% |
| Contains more OtherOther | +∞% |
| Contains more CarbsCarbs | +290.4% |
