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

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The main differences between heart of palm and water

  • Water contains less copper, potassium, zinc, iron, phosphorus, and fiber than heart of palm.
  • Daily need coverage for copper for heart of palm is 70% higher.
  • Heart of palm has a higher glycemic index than water.

Food types used in this article are Hearts of palm, raw and Beverages, water, tap, well.

Infographic

Heart of palm vs Water 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%
Water
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 5.3% 0.27% 0% 0.65% 0% 0%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +3925%
Contains more ZincZinc +37200%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -64.3%
~equal in Manganese ~0mg

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%
Water
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Water
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1890%
Contains more WaterWater +43.7%

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 Water
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Water DV% diff.
Copper 0.644mg 0.016mg 70%
Vitamin B6 0.81mg 62%
Potassium 1806mg 0mg 53%
Zinc 3.73mg 0.01mg 34%
Iron 1.69mg 0mg 21%
Phosphorus 140mg 0mg 20%
Vitamin B2 0.18mg 14%
Vitamin C 8mg 9%
Carbs 25.61g 0g 9%
Folate 24µg 6%
Vitamin B3 0.9mg 6%
Calories 115kcal 0kcal 6%
Fiber 1.5g 0g 6%
Protein 2.7g 0g 5%
Vitamin B1 0.05mg 4%
Vitamin E 0.5mg 3%
Calcium 18mg 3mg 2%
Magnesium 10mg 1mg 2%
Selenium 0.7µg 1%
Polyunsaturated fat 0.089g 1%
Fats 0.2g 0g 0%
Net carbs 24.11g 0g N/A
Sugar 17.16g N/A
Sodium 14mg 5mg 0%
Vitamin A 3µg 0%
Saturated fat 0.046g 0%
Monounsaturated fat 0.005g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Water
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
0%
Water
Minerals Daily Need Coverage Score
62%
Heart of palm
1%
Water

Comparison summary

Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Water
Water is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Water
Water contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Water
Water is lower in Saturated fat (difference - 0.046g)
Which food is lower in glycemic index?
Water
Water is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.