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  6. Margarine vs. Heart of palm

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

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How are margarine and heart of palm different?

  • Margarine is higher in vitamin K, vitamin A, and vitamin E; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, and phosphorus.
  • Daily need coverage for vitamin K for margarine is 78% higher.
  • Margarine contains 330 times more saturated fat than heart of palm. While margarine contains 15.189g of saturated fat, heart of palm contains only 0.046g.
  • Margarine has a lower glycemic index (0) than heart of palm (32).

Margarine, regular, 80% fat, composite, stick, without salt and Hearts of palm, raw are the varieties used in this article.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 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 MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +9933.3%
Contains more IronIron +2716.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +2700%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 AVitamin A +27200%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +386.5%
Contains more Vitamin B3Vitamin B3 +3813%
Contains more Vitamin B6Vitamin B6 +8900%
Contains more FolateFolate +2300%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Margarine Heart of palm DV% diff.
Polyunsaturated fat 24.302g 0.089g 161%
Fats 80.71g 0.2g 124%
Monounsaturated fat 38.877g 0.005g 97%
Vitamin A 819µg 3µg 91%
Vitamin K 93µg 0µg 78%
Copper 0mg 0.644mg 72%
Saturated fat 15.189g 0.046g 69%
Vitamin B6 0.009mg 0.81mg 62%
Vitamin E 9mg 0.5mg 57%
Potassium 18mg 1806mg 53%
Zinc 0mg 3.73mg 34%
Calories 717kcal 115kcal 30%
Iron 0.06mg 1.69mg 20%
Phosphorus 5mg 140mg 19%
Vitamin B2 0.037mg 0.18mg 11%
Vitamin C 0.2mg 8mg 9%
Carbs 0.7g 25.61g 8%
Fiber 0g 1.5g 6%
Folate 1µg 24µg 6%
Protein 0.16g 2.7g 5%
Vitamin B3 0.023mg 0.9mg 5%
Vitamin B12 0.1µg 0µg 4%
Vitamin B1 0.01mg 0.05mg 3%
Choline 12.4mg 0mg 2%
Calcium 3mg 18mg 2%
Magnesium 3mg 10mg 2%
Selenium 0µg 0.7µg 1%
Sodium 2mg 14mg 1%
Net carbs 0.7g 24.11g N/A
Sugar 0g 17.16g N/A
Trans fat 14.89g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 +40255%
Contains more ProteinProtein +1587.5%
Contains more CarbsCarbs +3558.6%
Contains more WaterWater +320.7%
~equal in Other ~1.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 more Mono. FatMonounsaturated fat +777440%
Contains more Poly. FatPolyunsaturated fat +27205.6%
Contains less Sat. FatSaturated fat -99.7%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.