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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.81 g
Fats:
0.31 g
Carbs:
13.34 g
Water:
85.17 g
Other:
0.37 g
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
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.06 g
Polyunsaturated fat:
Poly. Fat
0.065 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
24%
Minerals Daily Need Coverage Score
7%
62%
Comparison summary
Which food is lower in Sugar?
Mandarin orange is lower in Sugar (difference - 6.58g)
Which food contains less Sodium?
Mandarin orange contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Mandarin orange is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 15)
Which food is cheaper?
Heart of palm is cheaper (difference - $0.4)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.