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  6. Mandarin orange vs. Heart of palm

Mandarin orange vs. Heart of palm — In-Depth Nutrition Comparison

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Significant differences between mandarin oranges and heart of palm

  • Mandarin oranges have more vitamin C and vitamin A; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2.
  • Heart of palm covers your daily copper needs 67% more than mandarin oranges.
  • Mandarin oranges have a higher glycemic index. The glycemic index of mandarin oranges is 47, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Tangerines, (mandarin oranges), raw and Hearts of palm, raw.

Infographic

Mandarin orange 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 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 more MagnesiumMagnesium +20%
Contains more CalciumCalcium +105.6%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +988%
Contains more IronIron +1026.7%
Contains more CopperCopper +1433.3%
Contains more ZincZinc +5228.6%
Contains more PhosphorusPhosphorus +600%
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 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 CVitamin C +233.8%
Contains more Vitamin AVitamin A +1033.3%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +139.4%
Contains more Vitamin B6Vitamin B6 +938.5%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Heart of palm DV% diff.
Copper 0.042mg 0.644mg 67%
Vitamin B6 0.078mg 0.81mg 56%
Potassium 166mg 1806mg 48%
Zinc 0.07mg 3.73mg 33%
Vitamin C 26.7mg 8mg 21%
Iron 0.15mg 1.69mg 19%
Phosphorus 20mg 140mg 17%
Vitamin B2 0.036mg 0.18mg 11%
Vitamin B5 0.216mg 4%
Carbs 13.34g 25.61g 4%
Protein 0.81g 2.7g 4%
Calories 53kcal 115kcal 3%
Vitamin B3 0.376mg 0.9mg 3%
Vitamin A 34µg 3µg 3%
Fructose 2.4g 3%
Folate 16µg 24µg 2%
Vitamin E 0.2mg 0.5mg 2%
Manganese 0.039mg 2%
Choline 10.2mg 0mg 2%
Calcium 37mg 18mg 2%
Sodium 2mg 14mg 1%
Fiber 1.8g 1.5g 1%
Vitamin B1 0.058mg 0.05mg 1%
Selenium 0.1µg 0.7µg 1%
Fats 0.31g 0.2g 0%
Net carbs 11.54g 24.11g N/A
Magnesium 12mg 10mg 0%
Sugar 10.58g 17.16g N/A
Saturated fat 0.039g 0.046g 0%
Monounsaturated fat 0.06g 0.005g 0%
Polyunsaturated fat 0.065g 0.089g 0%
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 FatsFats +55%
Contains more WaterWater +22.5%
Contains more ProteinProtein +233.3%
Contains more CarbsCarbs +92%
Contains more OtherOther +437.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 -15.2%
Contains more Mono. FatMonounsaturated fat +1100%
Contains more Poly. FatPolyunsaturated fat +36.9%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.