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.
- The glycemic index of walnut is lower.
We used Hearts of palm, raw and Nuts, walnuts, english types in this article.
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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 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.
| Contains more Vitamin CVitamin C | +515.4% |
| Contains more Vitamin AVitamin A | +200% |
| 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 | +∞% |
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:
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
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.089g | 47.174g | 314% |
| Manganese | 3.414mg | 148% | |
| Copper | 0.644mg | 1.586mg | 105% |
| Fats | 0.2g | 65.21g | 100% |
| Potassium | 1806mg | 441mg | 40% |
| Magnesium | 10mg | 158mg | 35% |
| Phosphorus | 140mg | 346mg | 29% |
| Saturated fat | 0.046g | 6.126g | 28% |
| Calories | 115kcal | 654kcal | 27% |
| Protein | 2.7g | 15.23g | 25% |
| Vitamin B1 | 0.05mg | 0.341mg | 24% |
| Monounsaturated fat | 0.005g | 8.933g | 22% |
| Fiber | 1.5g | 6.7g | 21% |
| Vitamin B6 | 0.81mg | 0.537mg | 21% |
| Folate | 24µg | 98µg | 19% |
| Iron | 1.69mg | 2.91mg | 15% |
| Vitamin B5 | 0.57mg | 11% | |
| Calcium | 18mg | 98mg | 8% |
| Selenium | 0.7µg | 4.9µg | 8% |
| Vitamin C | 8mg | 1.3mg | 7% |
| Choline | 0mg | 39.2mg | 7% |
| Zinc | 3.73mg | 3.09mg | 6% |
| Carbs | 25.61g | 13.71g | 4% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Vitamin B2 | 0.18mg | 0.15mg | 2% |
| Vitamin B3 | 0.9mg | 1.125mg | 1% |
| Vitamin E | 0.5mg | 0.7mg | 1% |
| Sodium | 14mg | 2mg | 1% |
| Net carbs | 24.11g | 7.01g | N/A |
| Sugar | 17.16g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
62%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 14.55g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 6.08g)
Which food is cheaper?
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.