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  6. Fruit preserves vs. Heart of palm

Fruit preserves vs. Heart of palm — In-Depth Nutrition Comparison

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How are fruit preserves and heart of palm different?

  • Heart of palm has more vitamin B6, copper, potassium, zinc, phosphorus, iron, vitamin B2, and vitamin B3 than fruit preserves.
  • Daily need coverage for vitamin B6 for heart of palm is 61% higher.
  • Heart of palm has a lower glycemic index (32) than fruit preserves (51).

Jams and preserves and Hearts of palm, raw are the varieties used in this article.

Infographic

Fruit preserves vs Heart of palm 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +185.7%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +2245.5%
Contains more IronIron +244.9%
Contains more CopperCopper +544%
Contains more ZincZinc +6116.7%
Contains more PhosphorusPhosphorus +636.8%
Contains less SodiumSodium -56.3%
~equal in Calcium ~18mg

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin B3Vitamin B3 +2400%
Contains more Vitamin B6Vitamin B6 +3950%
Contains more FolateFolate +118.2%
~equal in Vitamin C ~8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Heart of palm DV% diff.
Vitamin B6 0.02mg 0.81mg 61%
Copper 0.1mg 0.644mg 60%
Potassium 77mg 1806mg 51%
Zinc 0.06mg 3.73mg 33%
Phosphorus 19mg 140mg 17%
Iron 0.49mg 1.69mg 15%
Carbs 68.86g 25.61g 14%
Calories 278kcal 115kcal 8%
Vitamin B2 0.076mg 0.18mg 8%
Vitamin B3 0.036mg 0.9mg 5%
Protein 0.37g 2.7g 5%
Vitamin E 0.12mg 0.5mg 3%
Folate 11µg 24µg 3%
Vitamin B1 0.016mg 0.05mg 3%
Choline 10.2mg 0mg 2%
Manganese 0.04mg 2%
Selenium 2µg 0.7µg 2%
Fiber 1.1g 1.5g 2%
Polyunsaturated fat 0g 0.089g 1%
Magnesium 4mg 10mg 1%
Vitamin C 8.8mg 8mg 1%
Sodium 32mg 14mg 1%
Fats 0.07g 0.2g 0%
Net carbs 67.76g 24.11g N/A
Calcium 20mg 18mg 0%
Sugar 48.5g 17.16g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.02mg 0%
Saturated fat 0.01g 0.046g 0%
Monounsaturated fat 0.038g 0.005g 0%
Tryptophan 0.008mg 0%
Threonine 0.023mg 0%
Isoleucine 0.017mg 0%
Leucine 0.037mg 0%
Lysine 0.03mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.021mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more CarbsCarbs +168.9%
Contains more ProteinProtein +629.7%
Contains more FatsFats +185.7%
Contains more WaterWater +128.1%
Contains more OtherOther +765.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -78.3%
Contains more Mono. FatMonounsaturated fat +660%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.