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  6. Nectarine vs. Heart of palm

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

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Summary of differences between nectarine and heart of palm

  • Nectarine has more vitamin A, while heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2.
  • Heart of palm covers your daily need for copper, 62% more than nectarine.
  • Nectarine contains 5 times more vitamin A than heart of palm. While nectarine contains 332IU of vitamin A, heart of palm contains only 68IU.
  • The amount of sugar in nectarine is lower.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of nectarine is 43.

These are the specific foods used in this comparison Nectarines, raw and Hearts of palm, raw.

Infographic

Nectarine vs Heart of palm 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 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 -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +798.5%
Contains more IronIron +503.6%
Contains more CopperCopper +648.8%
Contains more ZincZinc +2094.1%
Contains more PhosphorusPhosphorus +438.5%
Contains more SeleniumSelenium +∞%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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 +466.7%
Contains more Vitamin EVitamin E +54%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +48.1%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B6Vitamin B6 +3140%
Contains more FolateFolate +380%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nectarine Heart of palm DV% diff.
Copper 0.086mg 0.644mg 62%
Vitamin B6 0.025mg 0.81mg 60%
Potassium 201mg 1806mg 47%
Zinc 0.17mg 3.73mg 32%
Iron 0.28mg 1.69mg 18%
Phosphorus 26mg 140mg 16%
Vitamin B2 0.027mg 0.18mg 12%
Folate 5µg 24µg 5%
Carbs 10.55g 25.61g 5%
Calories 44kcal 115kcal 4%
Vitamin B5 0.185mg 4%
Vitamin C 5.4mg 8mg 3%
Protein 1.06g 2.7g 3%
Vitamin E 0.77mg 0.5mg 2%
Vitamin K 2.2µg 0µg 2%
Manganese 0.054mg 2%
Fructose 1.37g 2%
Vitamin A 17µg 3µg 2%
Vitamin B3 1.125mg 0.9mg 1%
Sodium 0mg 14mg 1%
Choline 6.2mg 0mg 1%
Calcium 6mg 18mg 1%
Vitamin B1 0.034mg 0.05mg 1%
Fiber 1.7g 1.5g 1%
Selenium 0µg 0.7µg 1%
Fats 0.32g 0.2g 0%
Net carbs 8.85g 24.11g N/A
Magnesium 9mg 10mg 0%
Sugar 7.89g 17.16g N/A
Starch 0.07g 0%
Saturated fat 0.025g 0.046g 0%
Monounsaturated fat 0.088g 0.005g 0%
Polyunsaturated fat 0.113g 0.089g 0%
Tryptophan 0.005mg 0%
Threonine 0.009mg 0%
Isoleucine 0.009mg 0%
Leucine 0.014mg 0%
Lysine 0.016mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.021mg 0%
Valine 0.013mg 0%
Histidine 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 +60%
Contains more WaterWater +26%
Contains more ProteinProtein +154.7%
Contains more CarbsCarbs +142.7%
Contains more OtherOther +314.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 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 -45.7%
Contains more Mono. FatMonounsaturated fat +1660%
Contains more Poly. FatPolyunsaturated fat +27%

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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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.