Nutmeg vs. Heart of palm — In-Depth Nutrition Comparison
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What are the differences between nutmeg and heart of palm?
- Nutmeg is higher in fiber, copper, magnesium, vitamin B1, iron, and calcium, yet heart of palm is higher in vitamin B6, potassium, and zinc.
- Nutmeg's daily need coverage for saturated fat is 129% more.
- Nutmeg has 18 times more magnesium than heart of palm. While nutmeg has 183mg of magnesium, heart of palm has only 10mg.
- The amount of saturated fat in heart of palm is lower.
- The glycemic index of nutmeg is lower.
We used Spices, nutmeg, ground and Hearts of palm, raw types in this article.
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 | +1730% |
| Contains more CalciumCalcium | +922.2% |
| Contains more IronIron | +79.9% |
| Contains more CopperCopper | +59.5% |
| Contains more PhosphorusPhosphorus | +52.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +128.6% |
| Contains more PotassiumPotassium | +416% |
| Contains more ZincZinc | +73.5% |
| Contains less SodiumSodium | -12.5% |
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 AVitamin A | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +592% |
| Contains more Vitamin B3Vitamin B3 | +44.3% |
| Contains more FolateFolate | +216.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +166.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +215.8% |
| Contains more Vitamin B6Vitamin B6 | +406.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +116.3% |
| Contains more FatsFats | +18055% |
| Contains more CarbsCarbs | +92.5% |
| Contains more OtherOther | +17.1% |
| Contains more WaterWater | +1015.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
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 | +64300% |
| Contains more Poly. FatPolyunsaturated fat | +293.3% |
| Contains less Sat. FatSaturated fat | -99.8% |
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 Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.9mg | 126% | |
| Saturated fat | 25.94g | 0.046g | 118% |
| Fiber | 20.8g | 1.5g | 77% |
| Fats | 36.31g | 0.2g | 56% |
| Vitamin B6 | 0.16mg | 0.81mg | 50% |
| Potassium | 350mg | 1806mg | 43% |
| Copper | 1.027mg | 0.644mg | 43% |
| Magnesium | 183mg | 10mg | 41% |
| Vitamin B1 | 0.346mg | 0.05mg | 25% |
| Calories | 525kcal | 115kcal | 21% |
| Calcium | 184mg | 18mg | 17% |
| Iron | 3.04mg | 1.69mg | 17% |
| Zinc | 2.15mg | 3.73mg | 14% |
| Folate | 76µg | 24µg | 13% |
| Phosphorus | 213mg | 140mg | 10% |
| Vitamin B2 | 0.057mg | 0.18mg | 9% |
| Carbs | 49.29g | 25.61g | 8% |
| Monounsaturated fat | 3.22g | 0.005g | 8% |
| Protein | 5.84g | 2.7g | 6% |
| Vitamin C | 3mg | 8mg | 6% |
| Vitamin E | 0mg | 0.5mg | 3% |
| Selenium | 1.6µg | 0.7µg | 2% |
| Vitamin B3 | 1.299mg | 0.9mg | 2% |
| Choline | 8.8mg | 0mg | 2% |
| Polyunsaturated fat | 0.35g | 0.089g | 2% |
| Net carbs | 28.49g | 24.11g | N/A |
| Sugar | 2.99g | 17.16g | N/A |
| Sodium | 16mg | 14mg | 0% |
| Vitamin A | 5µg | 3µg | 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
18%
24%
Minerals Daily Need Coverage Score
121%
62%
Comparison summary
Which food is lower in Sugar?
Nutmeg is lower in Sugar (difference - 14.17g)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Nutmeg is relatively richer in minerals
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 25.894g)
Which food is cheaper?
Heart of palm is cheaper (difference - $6)
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.