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  6. Orange vs. Heart of palm

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

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Important differences between oranges and heart of palm

  • Oranges have more vitamin C; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2.
  • Heart of palm's daily need coverage for copper is 67% more.
  • Oranges contain 7 times more vitamin C than heart of palm. Oranges contain 53.2mg of vitamin C, while heart of palm contains 8mg.
  • Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Oranges, raw, all commercial varieties and Hearts of palm, raw.

Infographic

Orange 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.
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 CalciumCalcium +122.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +897.8%
Contains more IronIron +1590%
Contains more CopperCopper +1331.1%
Contains more ZincZinc +5228.6%
Contains more PhosphorusPhosphorus +900%
Contains more SeleniumSelenium +40%
~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.
Orange
Orange
6
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 +565%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin B1Vitamin B1 +74%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +177.8%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +219.1%
Contains more Vitamin B6Vitamin B6 +1250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Orange Heart of palm DV% diff.
Copper 0.045mg 0.644mg 67%
Vitamin B6 0.06mg 0.81mg 58%
Vitamin C 53.2mg 8mg 50%
Potassium 181mg 1806mg 48%
Zinc 0.07mg 3.73mg 33%
Iron 0.1mg 1.69mg 20%
Phosphorus 14mg 140mg 18%
Vitamin B2 0.04mg 0.18mg 11%
Vitamin B5 0.25mg 5%
Carbs 11.75g 25.61g 5%
Vitamin B3 0.282mg 0.9mg 4%
Fiber 2.4g 1.5g 4%
Protein 0.94g 2.7g 4%
Vitamin B1 0.087mg 0.05mg 3%
Calories 47kcal 115kcal 3%
Vitamin E 0.18mg 0.5mg 2%
Choline 8.4mg 0mg 2%
Calcium 40mg 18mg 2%
Folate 30µg 24µg 2%
Sodium 0mg 14mg 1%
Vitamin A 11µg 3µg 1%
Manganese 0.025mg 1%
Fats 0.12g 0.2g 0%
Net carbs 9.35g 24.11g N/A
Magnesium 10mg 10mg 0%
Sugar 9.35g 17.16g N/A
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.015g 0.046g 0%
Monounsaturated fat 0.023g 0.005g 0%
Polyunsaturated fat 0.025g 0.089g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +24.8%
Contains more ProteinProtein +187.2%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +118%
Contains more OtherOther +352.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -67.4%
Contains more Mono. FatMonounsaturated fat +360%
Contains more Poly. FatPolyunsaturated fat +256%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.