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  6. Heart of palm vs. Walnut

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.

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
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% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Walnut
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% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Walnut 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%

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
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
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%

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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. 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.