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

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How are Marshmallow and Heart of palm different?

  • Heart of palm is higher than Marshmallow in Vitamin B6, Copper, Potassium, Zinc, Phosphorus, Iron, Vitamin B2, Vitamin C, Folate, and Fiber.
  • Heart of palm covers your daily need of Vitamin B6 62% more than Marshmallow.

Candies, marshmallows and Hearts of palm, raw types were used in this article.

Infographic

Marshmallow 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 Selenium +142.9%
Contains more Calcium +500%
Contains more Iron +634.8%
Contains more Magnesium +400%
Contains more Phosphorus +1650%
Contains more Potassium +36020%
Contains less Sodium -82.5%
Contains more Zinc +9225%
Contains more Copper +563.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 9% 2% 4% 1% 11% 2% 33% 2% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Selenium +142.9%
Contains more Calcium +500%
Contains more Iron +634.8%
Contains more Magnesium +400%
Contains more Phosphorus +1650%
Contains more Potassium +36020%
Contains less Sodium -82.5%
Contains more Zinc +9225%
Contains more Copper +563.9%

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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4900%
Contains more Vitamin B2 +17900%
Contains more Vitamin B3 +1053.8%
Contains more Vitamin B6 +26900%
Contains more Folate +2300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 1% 2% 1% 1% 1% 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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4900%
Contains more Vitamin B2 +17900%
Contains more Vitamin B3 +1053.8%
Contains more Vitamin B6 +26900%
Contains more Folate +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +217.5%
Contains more Protein +50%
Contains more Water +323.8%
Contains more Other +563.3%
Equal in Fats - 0.2
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 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 +217.5%
Contains more Protein +50%
Contains more Water +323.8%
Contains more Other +563.3%
Equal in Fats - 0.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1500%
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +89.4%
31% 44% 26%
Saturated Fat: 0.056 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.047 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +1500%
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +89.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marshmallow Heart of palm
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Marshmallow Heart of palm Opinion
Net carbs 81.2g 24.11g Marshmallow
Protein 1.8g 2.7g Heart of palm
Fats 0.2g 0.2g
Carbs 81.3g 25.61g Marshmallow
Calories 318kcal 115kcal Marshmallow
Sugar 57.56g 17.16g Heart of palm
Fiber 0.1g 1.5g Heart of palm
Calcium 3mg 18mg Heart of palm
Iron 0.23mg 1.69mg Heart of palm
Magnesium 2mg 10mg Heart of palm
Phosphorus 8mg 140mg Heart of palm
Potassium 5mg 1806mg Heart of palm
Sodium 80mg 14mg Heart of palm
Zinc 0.04mg 3.73mg Heart of palm
Copper 0.097mg 0.644mg Heart of palm
Manganese 0.008mg Marshmallow
Selenium 1.7µg 0.7µg Marshmallow
Vitamin A 0IU 68IU Heart of palm
Vitamin A RAE 0µg 3µg Heart of palm
Vitamin E 0mg 0.5mg Heart of palm
Vitamin C 0mg 8mg Heart of palm
Vitamin B1 0.001mg 0.05mg Heart of palm
Vitamin B2 0.001mg 0.18mg Heart of palm
Vitamin B3 0.078mg 0.9mg Heart of palm
Vitamin B5 0.005mg Marshmallow
Vitamin B6 0.003mg 0.81mg Heart of palm
Folate 1µg 24µg Heart of palm
Threonine 0.035mg Marshmallow
Isoleucine 0.028mg Marshmallow
Leucine 0.066mg Marshmallow
Lysine 0.077mg Marshmallow
Methionine 0.015mg Marshmallow
Phenylalanine 0.042mg Marshmallow
Valine 0.05mg Marshmallow
Histidine 0.017mg Marshmallow
Saturated Fat 0.056g 0.046g Heart of palm
Monounsaturated Fat 0.08g 0.005g Marshmallow
Polyunsaturated fat 0.047g 0.089g Heart of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marshmallow Heart of palm
Low Fats diet Equal
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
0%
Marshmallow
26%
Heart of palm
Minerals Daily Need Coverage Score
7%
Marshmallow
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 40.4g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 30)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.5)
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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.