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

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A recap on differences between lemonade and heart of palm

  • Lemonade has less copper, vitamin B6, potassium, zinc, phosphorus, iron, vitamin B2, fiber, folate, and vitamin B3.
  • Heart of palm covers your daily copper needs 69% more than lemonade.
  • The glycemic index of lemonade is higher.

Food varieties used in this article are Lemonade, frozen concentrate, white, prepared with water and Hearts of palm, raw.

Infographic

Lemonade 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 1.4% 1.2% 1.3% 6% 7% 0.55% 0.86% 0.52% 0.65% 0.55%
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 -71.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +11940%
Contains more IronIron +956.3%
Contains more CopperCopper +2966.7%
Contains more ZincZinc +18550%
Contains more PhosphorusPhosphorus +6900%
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 13% 0% 0.2% 0% 1.5% 4.8% 0.3% 0.78% 1.4% 0% 0% 0.75% 0.22%
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 CVitamin C +105.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +733.3%
Contains more Vitamin B2Vitamin B2 +757.1%
Contains more Vitamin B3Vitamin B3 +5525%
Contains more Vitamin B6Vitamin B6 +13400%
Contains more FolateFolate +2300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 89%
Protein: 0.07 g
Fats: 0.04 g
Carbs: 10.42 g
Water: 89.35 g
Other: 0.12 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 +28.6%
Contains more ProteinProtein +3757.1%
Contains more FatsFats +400%
Contains more CarbsCarbs +145.8%
Contains more OtherOther +1558.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 10% 62%
Saturated fat: Sat. Fat 0.006 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.013 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 -87%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +584.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lemonade 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
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Lemonade Heart of palm DV% diff.
Copper 0.021mg 0.644mg 69%
Vitamin B6 0.006mg 0.81mg 62%
Potassium 15mg 1806mg 53%
Zinc 0.02mg 3.73mg 34%
Phosphorus 2mg 140mg 20%
Iron 0.16mg 1.69mg 19%
Vitamin B2 0.021mg 0.18mg 12%
Folate 1µg 24µg 6%
Vitamin B3 0.016mg 0.9mg 6%
Fiber 0g 1.5g 6%
Vitamin C 3.9mg 8mg 5%
Carbs 10.42g 25.61g 5%
Protein 0.07g 2.7g 5%
Vitamin B1 0.006mg 0.05mg 4%
Calories 40kcal 115kcal 4%
Vitamin E 0.01mg 0.5mg 3%
Magnesium 2mg 10mg 2%
Selenium 0.1µg 0.7µg 1%
Polyunsaturated fat 0.013g 0.089g 1%
Calcium 4mg 18mg 1%
Fats 0.04g 0.2g 0%
Net carbs 10.42g 24.11g N/A
Sugar 9.98g 17.16g N/A
Sodium 4mg 14mg 0%
Vitamin A 0µg 3µg 0%
Manganese 0.005mg 0%
Vitamin B5 0.013mg 0%
Choline 0.4mg 0mg 0%
Saturated fat 0.006g 0.046g 0%
Monounsaturated fat 0.002g 0.005g 0%

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Sugar?
Lemonade
Lemonade is lower in Sugar (difference - 7.18g)
Which food contains less Sodium?
Lemonade
Lemonade contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Lemonade
Lemonade is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 22)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lemonade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173217/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.