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  6. Peanut butter vs. Heart of palm

Peanut butter vs. Heart of palm — In-Depth Nutrition Comparison

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Significant differences between peanut butter and heart of palm

  • Peanut butter has more vitamin B3, vitamin E, magnesium, phosphorus, folate, and fiber; however, heart of palm is richer in potassium, vitamin B6, and copper.
  • Peanut butter covers your daily vitamin B3 needs 76% more than heart of palm.
  • Heart of palm has 224 times less saturated fat than peanut butter. Peanut butter has 10.325g of saturated fat, while heart of palm has 0.046g.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of peanut butter is 14.

Specific food types used in this comparison are Peanut butter, smooth style, without salt and Hearts of palm, raw.

Infographic

Peanut butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +1580%
Contains more CalciumCalcium +172.2%
Contains more PhosphorusPhosphorus +139.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +485.7%
Contains more PotassiumPotassium +223.7%
Contains more CopperCopper +52.6%
Contains more ZincZinc +48.6%
Contains less SodiumSodium -17.6%
~equal in Iron ~1.69mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 EVitamin E +1720%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +1356.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +262.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +83.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +722.6%
Contains more FatsFats +25580%
Contains more OtherOther +45.2%
Contains more CarbsCarbs +14.8%
Contains more WaterWater +5550.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +518720%
Contains more Poly. FatPolyunsaturated fat +13984.3%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Heart of palm
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Heart of palm DV% diff.
Polyunsaturated fat 12.535g 0.089g 83%
Fats 51.36g 0.2g 79%
Vitamin B3 13.112mg 0.9mg 76%
Manganese 1.665mg 72%
Monounsaturated fat 25.941g 0.005g 65%
Vitamin E 9.1mg 0.5mg 57%
Saturated fat 10.325g 0.046g 47%
Protein 22.21g 2.7g 39%
Magnesium 168mg 10mg 38%
Potassium 558mg 1806mg 37%
Phosphorus 335mg 140mg 28%
Vitamin B6 0.441mg 0.81mg 28%
Copper 0.422mg 0.644mg 25%
Calories 598kcal 115kcal 24%
Vitamin B5 1.137mg 23%
Folate 87µg 24µg 16%
Fiber 5g 1.5g 14%
Zinc 2.51mg 3.73mg 11%
Choline 63mg 0mg 11%
Vitamin C 0mg 8mg 9%
Vitamin B1 0.15mg 0.05mg 8%
Selenium 4.1µg 0.7µg 6%
Calcium 49mg 18mg 3%
Starch 3.56g 1%
Vitamin B2 0.192mg 0.18mg 1%
Carbs 22.31g 25.61g 1%
Iron 1.74mg 1.69mg 1%
Net carbs 17.31g 24.11g N/A
Sugar 10.49g 17.16g N/A
Sodium 17mg 14mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
60%
Peanut butter
24%
Heart of palm
Minerals Daily Need Coverage Score
84%
Peanut butter
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 6.67g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 10.279g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.