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  6. Orange juice vs. Heart of palm

Orange juice vs. Heart of palm — In-Depth Nutrition Comparison

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How are orange juice and heart of palm different?

  • Orange juice is richer in vitamin C, while heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, and fiber.
  • Heart of palm covers your daily need for copper, 67% more than orange juice.
  • Orange juice contains 6 times more vitamin C than heart of palm. Orange juice contains 50mg of vitamin C, while heart of palm contains 8mg.
  • Orange juice is lower in sugar.
  • Orange juice has a higher glycemic index (50) than heart of palm (32).

Orange juice, raw and Hearts of palm, raw types were used in this article.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 -92.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +803%
Contains more IronIron +745%
Contains more CopperCopper +1363.6%
Contains more ZincZinc +7360%
Contains more PhosphorusPhosphorus +723.5%
Contains more SeleniumSelenium +600%
~equal in Magnesium ~10mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 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 CVitamin C +525%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B6Vitamin B6 +1925%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Heart of palm DV% diff.
Copper 0.044mg 0.644mg 67%
Vitamin B6 0.04mg 0.81mg 59%
Vitamin C 50mg 8mg 47%
Potassium 200mg 1806mg 47%
Zinc 0.05mg 3.73mg 33%
Iron 0.2mg 1.69mg 19%
Phosphorus 17mg 140mg 18%
Vitamin B2 0.03mg 0.18mg 12%
Carbs 10.4g 25.61g 5%
Fiber 0.2g 1.5g 5%
Calories 45kcal 115kcal 4%
Vitamin B5 0.19mg 4%
Protein 0.7g 2.7g 4%
Vitamin E 0.04mg 0.5mg 3%
Vitamin B3 0.4mg 0.9mg 3%
Vitamin B1 0.09mg 0.05mg 3%
Folate 30µg 24µg 2%
Vitamin A 10µg 3µg 1%
Sodium 1mg 14mg 1%
Manganese 0.014mg 1%
Selenium 0.1µg 0.7µg 1%
Calcium 11mg 18mg 1%
Choline 6.2mg 0mg 1%
Fats 0.2g 0.2g 0%
Net carbs 10.2g 24.11g N/A
Magnesium 11mg 10mg 0%
Sugar 8.4g 17.16g N/A
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.024g 0.046g 0%
Monounsaturated fat 0.036g 0.005g 0%
Polyunsaturated fat 0.04g 0.089g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 WaterWater +27.1%
Contains more ProteinProtein +285.7%
Contains more CarbsCarbs +146.3%
Contains more OtherOther +397.5%
~equal in Fats ~0.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -47.8%
Contains more Mono. FatMonounsaturated fat +620%
Contains more Poly. FatPolyunsaturated fat +122.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.