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

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Summary of differences between Prunes and Heart of palm

  • Prunes have more Vitamin K, Fiber, and Magnesium, while Heart of palm have more Vitamin B6, Copper, Potassium, Zinc, Phosphorus, Iron, and Vitamin C.
  • Prunes covers your daily need of Vitamin K 50% more than Heart of palm.
  • Prunes contain 5 times more Fiber than Heart of palm. While Prunes contain 7.1g of Fiber, Heart of palm contains only 1.5g.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Hearts of palm, raw.

Infographic

Prunes 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.
Prunes
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 +310%
Contains more CalciumCalcium +138.9%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +146.7%
Contains more IronIron +81.7%
Contains more CopperCopper +129.2%
Contains more ZincZinc +747.7%
Contains more PhosphorusPhosphorus +102.9%
Contains more SeleniumSelenium +133.3%

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.
Prunes
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 2% 47% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 27% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +1048.5%
Contains more Vitamin B3Vitamin B3 +109.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin EVitamin E +16.3%
Contains more Vitamin B6Vitamin B6 +295.1%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 FatsFats +90%
Contains more CarbsCarbs +149.4%
Contains more OtherOther +32.7%
Contains more ProteinProtein +23.9%
Contains more WaterWater +124.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
43% 26% 31%
Saturated Fat: Sat. Fat 0.088 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 +960%
Contains less Sat. FatSaturated Fat -47.7%
Contains more Poly. FatPolyunsaturated fat +43.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Heart of palm Opinion
Calories 240kcal 115kcal Prunes
Protein 2.18g 2.7g Heart of palm
Fats 0.38g 0.2g Prunes
Vitamin C 0.6mg 8mg Heart of palm
Net carbs 56.78g 24.11g Prunes
Carbs 63.88g 25.61g Prunes
Magnesium 41mg 10mg Prunes
Calcium 43mg 18mg Prunes
Potassium 732mg 1806mg Heart of palm
Iron 0.93mg 1.69mg Heart of palm
Sugar 38.13g 17.16g Heart of palm
Fiber 7.1g 1.5g Prunes
Copper 0.281mg 0.644mg Heart of palm
Zinc 0.44mg 3.73mg Heart of palm
Starch 5.11g Prunes
Phosphorus 69mg 140mg Heart of palm
Sodium 2mg 14mg Prunes
Vitamin A 781IU 68IU Prunes
Vitamin A 39µg 3µg Prunes
Vitamin E 0.43mg 0.5mg Heart of palm
Manganese 0.299mg Prunes
Selenium 0.3µg 0.7µg Heart of palm
Vitamin B1 0.051mg 0.05mg Prunes
Vitamin B2 0.186mg 0.18mg Prunes
Vitamin B3 1.882mg 0.9mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg 0.81mg Heart of palm
Vitamin K 59.5µg 0µg Prunes
Folate 4µg 24µg Heart of palm
Choline 10.1mg 0mg Prunes
Saturated Fat 0.088g 0.046g Heart of palm
Monounsaturated Fat 0.053g 0.005g Prunes
Polyunsaturated fat 0.062g 0.089g Heart of palm
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Fructose 12.45g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
29%
Prunes
24%
Heart of palm
Minerals Daily Need Coverage Score
32%
Prunes
62%
Heart of palm

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 20.97g)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.