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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

Nutmeg 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.
Nutmeg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 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.
Nutmeg
5
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 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
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 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 +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.
Nutmeg Heart of palm
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Heart of palm 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?

ok
ok
is better in case of low diet
Nutmeg Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Nutmeg
24%
Heart of palm
Minerals Daily Need Coverage Score
121%
Nutmeg
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 14.17g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 25.894g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.