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

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A recap on differences between Marmalade and Heart of palm

  • Marmalade has less Copper, Vitamin B6, Potassium, Zinc, Phosphorus, Iron, Vitamin B2, and Vitamin B3.
  • Heart of palm covers your daily Copper needs 62% more than Marmalade.

Food varieties used in this article are Marmalade, orange and Hearts of palm, raw.

Infographic

Marmalade 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.
Contains more Calcium +111.1%
Contains more Iron +1026.7%
Contains more Magnesium +400%
Contains more Phosphorus +3400%
Contains more Potassium +4781.1%
Contains less Sodium -75%
Contains more Zinc +9225%
Contains more Copper +615.6%
Contains more Selenium +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +111.1%
Contains more Iron +1026.7%
Contains more Magnesium +400%
Contains more Phosphorus +3400%
Contains more Potassium +4781.1%
Contains less Sodium -75%
Contains more Zinc +9225%
Contains more Copper +615.6%
Contains more Selenium +16.7%

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 E +733.3%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +620%
Contains more Vitamin B3 +1630.8%
Contains more Vitamin B6 +4163.2%
Contains more Folate +166.7%
Equal in Vitamin A - 68
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 16% 2% 6% 1% 1% 5% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin E +733.3%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +620%
Contains more Vitamin B3 +1630.8%
Contains more Vitamin B6 +4163.2%
Contains more Folate +166.7%
Equal in Vitamin A - 68

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +158.9%
Contains more Protein +800%
Contains more Fats +∞%
Contains more Water +109.3%
Contains more Other +895%
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 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 Carbs +158.9%
Contains more Protein +800%
Contains more Fats +∞%
Contains more Water +109.3%
Contains more Other +895%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Heart of palm Opinion
Net carbs 65.6g 24.11g Marmalade
Protein 0.3g 2.7g Heart of palm
Fats 0g 0.2g Heart of palm
Carbs 66.3g 25.61g Marmalade
Calories 246kcal 115kcal Marmalade
Sugar 60g 17.16g Heart of palm
Fiber 0.7g 1.5g Heart of palm
Calcium 38mg 18mg Marmalade
Iron 0.15mg 1.69mg Heart of palm
Magnesium 2mg 10mg Heart of palm
Phosphorus 4mg 140mg Heart of palm
Potassium 37mg 1806mg Heart of palm
Sodium 56mg 14mg Heart of palm
Zinc 0.04mg 3.73mg Heart of palm
Copper 0.09mg 0.644mg Heart of palm
Manganese 0.02mg Marmalade
Selenium 0.6µg 0.7µg Heart of palm
Vitamin A 62IU 68IU Heart of palm
Vitamin A RAE 3µg 3µg
Vitamin E 0.06mg 0.5mg Heart of palm
Vitamin C 4.8mg 8mg Heart of palm
Vitamin B1 0.005mg 0.05mg Heart of palm
Vitamin B2 0.025mg 0.18mg Heart of palm
Vitamin B3 0.052mg 0.9mg Heart of palm
Vitamin B5 0.015mg Marmalade
Vitamin B6 0.019mg 0.81mg Heart of palm
Folate 9µg 24µg Heart of palm
Tryptophan 0.003mg Marmalade
Threonine 0.005mg Marmalade
Isoleucine 0.008mg Marmalade
Leucine 0.007mg Marmalade
Lysine 0.015mg Marmalade
Methionine 0.006mg Marmalade
Phenylalanine 0.01mg Marmalade
Valine 0.013mg Marmalade
Histidine 0.006mg Marmalade
Saturated Fat 0g 0.046g Marmalade
Monounsaturated Fat 0g 0.005g Heart of palm
Polyunsaturated fat 0g 0.089g Heart of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
3%
Marmalade
26%
Heart of palm
Minerals Daily Need Coverage Score
7%
Marmalade
62%
Heart of palm

Comparison summary

Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.046g)
Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 42.84g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 11)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.2)
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)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.