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

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What are the differences between Heart of palm and Walnut?

  • Heart of palm is higher in Potassium, and Vitamin B6, yet Walnut is higher in Copper, Magnesium, Phosphorus, Vitamin B1, Fiber, Folate, and Iron.
  • Walnut's daily need coverage for Copper is 105% more.
  • Heart of palm has 4 times more Potassium than Walnut. While Heart of palm has 1806mg of Potassium, Walnut has only 441mg.
  • The amount of Saturated Fat in Heart of palm is lower.

We used Hearts of palm, raw and Nuts, walnuts, english types in this article.

Infographic

Heart of palm vs Walnut 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%
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more PotassiumPotassium +309.5%
Contains more ZincZinc +20.7%
Contains more MagnesiumMagnesium +1480%
Contains more CalciumCalcium +444.4%
Contains more IronIron +72.2%
Contains more CopperCopper +146.3%
Contains more PhosphorusPhosphorus +147.1%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +600%

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% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Walnut
7
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +515.4%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B6Vitamin B6 +50.8%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +582%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +308.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +86.8%
Contains more WaterWater +1607.6%
Contains more OtherOther +11.8%
Contains more ProteinProtein +464.1%
Contains more FatsFats +32505%

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
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated Fat -99.2%
Contains more Mono. FatMonounsaturated Fat +178560%
Contains more Poly. FatPolyunsaturated fat +52904.5%

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 Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Walnut Opinion
Calories 115kcal 654kcal Walnut
Protein 2.7g 15.23g Walnut
Fats 0.2g 65.21g Walnut
Vitamin C 8mg 1.3mg Heart of palm
Net carbs 24.11g 7.01g Heart of palm
Carbs 25.61g 13.71g Heart of palm
Magnesium 10mg 158mg Walnut
Calcium 18mg 98mg Walnut
Potassium 1806mg 441mg Heart of palm
Iron 1.69mg 2.91mg Walnut
Sugar 17.16g 2.61g Walnut
Fiber 1.5g 6.7g Walnut
Copper 0.644mg 1.586mg Walnut
Zinc 3.73mg 3.09mg Heart of palm
Starch 0.06g Walnut
Phosphorus 140mg 346mg Walnut
Sodium 14mg 2mg Walnut
Vitamin A 68IU 20IU Heart of palm
Vitamin A 3µg 1µg Heart of palm
Vitamin E 0.5mg 0.7mg Walnut
Manganese 3.414mg Walnut
Selenium 0.7µg 4.9µg Walnut
Vitamin B1 0.05mg 0.341mg Walnut
Vitamin B2 0.18mg 0.15mg Heart of palm
Vitamin B3 0.9mg 1.125mg Walnut
Vitamin B5 0.57mg Walnut
Vitamin B6 0.81mg 0.537mg Heart of palm
Vitamin K 0µg 2.7µg Walnut
Folate 24µg 98µg Walnut
Choline 0mg 39.2mg Walnut
Saturated Fat 0.046g 6.126g Heart of palm
Monounsaturated Fat 0.005g 8.933g Walnut
Polyunsaturated fat 0.089g 47.174g Walnut
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Heart of palm
32%
Walnut
Minerals Daily Need Coverage Score
62%
Heart of palm
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 14.55g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 6.08g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.