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  6. Raisin vs. Heart of palm

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

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Significant differences between raisins and heart of palm

  • Raisins have more fiber and magnesium; however, heart of palm is richer in vitamin B6, copper, zinc, potassium, vitamin C, and phosphorus.
  • Heart of palm covers your daily vitamin B6 needs 49% more than raisins.
  • Heart of palm has 3 times less magnesium than raisins. Raisins have 32mg of magnesium, while heart of palm has 10mg.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Raisins, seedless and Hearts of palm, raw.

Infographic

Raisin 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.
Raisin
Raisin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +220%
Contains more CalciumCalcium +177.8%
Contains more IronIron +11.2%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +141.1%
Contains more CopperCopper +102.5%
Contains more ZincZinc +1595.5%
Contains more PhosphorusPhosphorus +38.6%
Contains more SeleniumSelenium +16.7%

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.
Raisin
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 B1Vitamin B1 +112%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +247.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B2Vitamin B2 +44%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B6Vitamin B6 +365.5%
Contains more FolateFolate +380%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +13.7%
Contains more FatsFats +130%
Contains more CarbsCarbs +209.2%
Contains more WaterWater +350.4%
~equal in Other ~1.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 +920%
Contains less Sat. FatSaturated fat -20.7%
Contains more Poly. FatPolyunsaturated fat +140.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Heart of palm DV% diff.
Vitamin B6 0.174mg 0.81mg 49%
Fructose 29.68g 37%
Copper 0.318mg 0.644mg 36%
Zinc 0.22mg 3.73mg 32%
Potassium 749mg 1806mg 31%
Carbs 79.18g 25.61g 18%
Manganese 0.299mg 13%
Calories 299kcal 115kcal 9%
Fiber 3.7g 1.5g 9%
Vitamin C 2.3mg 8mg 6%
Phosphorus 101mg 140mg 6%
Folate 5µg 24µg 5%
Vitamin B1 0.106mg 0.05mg 5%
Magnesium 32mg 10mg 5%
Vitamin B2 0.125mg 0.18mg 4%
Vitamin K 3.5µg 0µg 3%
Vitamin E 0.12mg 0.5mg 3%
Calcium 50mg 18mg 3%
Choline 11.1mg 0mg 2%
Iron 1.88mg 1.69mg 2%
Vitamin B5 0.095mg 2%
Starch 2.7g 1%
Protein 3.07g 2.7g 1%
Vitamin B3 0.766mg 0.9mg 1%
Fats 0.46g 0.2g 0%
Net carbs 75.48g 24.11g N/A
Sugar 59.19g 17.16g N/A
Sodium 11mg 14mg 0%
Vitamin A 0µg 3µg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.058g 0.046g 0%
Monounsaturated fat 0.051g 0.005g 0%
Polyunsaturated fat 0.037g 0.089g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
11%
Raisin
24%
Heart of palm
Minerals Daily Need Coverage Score
37%
Raisin
62%
Heart of palm

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 42.03g)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 32)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.