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  6. Prunes vs. Heart of palm

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 vitamin A, while heart of palm has more vitamin B6, copper, potassium, zinc, phosphorus, iron, and vitamin C.
  • Prunes cover your daily need for vitamin K, 50% more than heart of palm.
  • Prunes contain 11 times more vitamin A than heart of palm. While prunes contain 781IU of vitamin A, heart of palm contains only 68IU.

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
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
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% 13% 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% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +1200%
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

All nutrients comparison - raw data values

Nutrient Prunes Heart of palm DV% diff.
Vitamin K 59.5µg 0µg 50%
Vitamin B6 0.205mg 0.81mg 47%
Copper 0.281mg 0.644mg 40%
Potassium 732mg 1806mg 32%
Zinc 0.44mg 3.73mg 30%
Fiber 7.1g 1.5g 22%
Fructose 12.45g 16%
Carbs 63.88g 25.61g 13%
Manganese 0.299mg 13%
Phosphorus 69mg 140mg 10%
Iron 0.93mg 1.69mg 10%
Vitamin C 0.6mg 8mg 8%
Vitamin B5 0.422mg 8%
Magnesium 41mg 10mg 7%
Vitamin B3 1.882mg 0.9mg 6%
Calories 240kcal 115kcal 6%
Folate 4µg 24µg 5%
Vitamin A 39µg 3µg 4%
Calcium 43mg 18mg 3%
Choline 10.1mg 0mg 2%
Starch 5.11g 2%
Sodium 2mg 14mg 1%
Selenium 0.3µg 0.7µg 1%
Protein 2.18g 2.7g 1%
Fats 0.38g 0.2g 0%
Net carbs 56.78g 24.11g N/A
Sugar 38.13g 17.16g N/A
Vitamin E 0.43mg 0.5mg 0%
Vitamin B1 0.051mg 0.05mg 0%
Vitamin B2 0.186mg 0.18mg 0%
Saturated fat 0.088g 0.046g 0%
Monounsaturated fat 0.053g 0.005g 0%
Polyunsaturated fat 0.062g 0.089g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
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%

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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. 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.