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

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Important differences between juice and heart of palm

  • Juice has more vitamin B1, vitamin B3, vitamin B2, and vitamin C; however, heart of palm is richer in copper, potassium, zinc, vitamin B6, iron, and phosphorus.
  • Heart of palm's daily need coverage for copper is 70% more.
  • Juice contains 8 times more vitamin B1 than heart of palm. Juice contains 0.38mg of vitamin B1, while heart of palm contains 0.05mg.
  • Juice has a higher glycemic index. The glycemic index of juice is 50, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Beverages, Orange juice drink and Hearts of palm, raw.

Infographic

Juice vs Heart of palm 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.
Juice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
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 less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +4200%
Contains more IronIron +1436.4%
Contains more CopperCopper +3477.8%
Contains more ZincZinc +18550%
Contains more PhosphorusPhosphorus +3400%
Contains more SeleniumSelenium +∞%

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.
Juice
5
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin B1Vitamin B1 +660%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin B3Vitamin B3 +455.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B6Vitamin B6 +62%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 WaterWater +24%
Contains more ProteinProtein +1250%
Contains more FatsFats +∞%
Contains more CarbsCarbs +91%
Contains more OtherOther +947.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
2
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 -100%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +790%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Juice Heart of palm
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Juice Heart of palm DV% diff.
Copper 0.018mg 0.644mg 70%
Potassium 42mg 1806mg 52%
Zinc 0.02mg 3.73mg 34%
Vitamin B1 0.38mg 0.05mg 28%
Vitamin B3 5mg 0.9mg 26%
Vitamin B6 0.5mg 0.81mg 24%
Iron 0.11mg 1.69mg 20%
Phosphorus 4mg 140mg 19%
Vitamin B2 0.43mg 0.18mg 19%
Vitamin C 15mg 8mg 8%
Folate 4µg 24µg 5%
Fiber 0.2g 1.5g 5%
Protein 0.2g 2.7g 5%
Carbs 13.41g 25.61g 4%
Vitamin E 0.02mg 0.5mg 3%
Calories 54kcal 115kcal 3%
Magnesium 3mg 10mg 2%
Calcium 2mg 18mg 2%
Sodium 2mg 14mg 1%
Selenium 0µg 0.7µg 1%
Vitamin B5 0.06mg 1%
Polyunsaturated fat 0.01g 0.089g 1%
Fats 0g 0.2g 0%
Net carbs 13.21g 24.11g N/A
Sugar 9.36g 17.16g N/A
Vitamin A 2µg 3µg 0%
Manganese 0.007mg 0%
Saturated fat 0g 0.046g 0%
Monounsaturated fat 0.01g 0.005g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Juice Heart of palm
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
35%
Juice
24%
Heart of palm
Minerals Daily Need Coverage Score
2%
Juice
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Juice
Juice is lower in Sugar (difference - 7.8g)
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 0.046g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.