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Heart of palm vs. Maple syrup — In-Depth Nutrition Comparison

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A recap on the differences between heart of palm and maple syrup

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin C, and folate; however, maple syrup is higher in vitamin B2 and calcium.
  • Maple syrup covers your daily vitamin B2 needs 84% more than heart of palm.
  • The glycemic index of maple syrup is higher.

Food varieties used in this article are Hearts of palm, raw and Syrups, maple.

Infographic

Heart of palm vs Maple syrup 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.
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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more PotassiumPotassium +751.9%
Contains more IronIron +1436.4%
Contains more CopperCopper +3477.8%
Contains more ZincZinc +153.7%
Contains more PhosphorusPhosphorus +6900%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +466.7%
Contains less SodiumSodium -14.3%

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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +1011.1%
Contains more Vitamin B6Vitamin B6 +40400%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +605.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Maple syrup DV% diff.
Manganese 2.908mg 126%
Vitamin B2 0.18mg 1.27mg 84%
Copper 0.644mg 0.018mg 70%
Vitamin B6 0.81mg 0.002mg 62%
Potassium 1806mg 212mg 47%
Zinc 3.73mg 1.47mg 21%
Phosphorus 140mg 2mg 20%
Iron 1.69mg 0.11mg 20%
Carbs 25.61g 67.04g 14%
Vitamin C 8mg 0mg 9%
Calcium 18mg 102mg 8%
Calories 115kcal 260kcal 7%
Fiber 1.5g 0g 6%
Folate 24µg 0µg 6%
Protein 2.7g 0.04g 5%
Vitamin B3 0.9mg 0.081mg 5%
Magnesium 10mg 21mg 3%
Vitamin E 0.5mg 0mg 3%
Vitamin B5 0.036mg 1%
Fructose 0.52g 1%
Vitamin B1 0.05mg 0.066mg 1%
Fats 0.2g 0.06g 0%
Net carbs 24.11g 67.04g N/A
Sugar 17.16g 60.46g N/A
Sodium 14mg 12mg 0%
Vitamin A 3µg 0µg 0%
Selenium 0.7µg 0.6µg 0%
Choline 0mg 1.6mg 0%
Saturated fat 0.046g 0.007g 0%
Monounsaturated fat 0.005g 0.011g 0%
Polyunsaturated fat 0.089g 0.017g 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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +6650%
Contains more FatsFats +233.3%
Contains more WaterWater +114.6%
Contains more OtherOther +323.4%
Contains more CarbsCarbs +161.8%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +423.5%
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +120%

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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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.