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  6. Spread vs. Heart of palm

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

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A recap on differences between spread and heart of palm

  • Spread has more vitamin B12 and selenium; however, heart of palm is higher in copper, vitamin B6, potassium, zinc, and phosphorus.
  • Heart of palm covers your daily copper needs 57% more than spread.
  • Heart of palm has less cholesterol.
  • The glycemic index of heart of palm is higher.

Food varieties used in this article are Sandwich spread, pork, beef and Hearts of palm, raw.

Infographic

Spread 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.
Spread
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +1285.7%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +1541.8%
Contains more IronIron +113.9%
Contains more CopperCopper +395.4%
Contains more ZincZinc +265.7%
Contains more PhosphorusPhosphorus +137.3%
Contains less SodiumSodium -98.6%

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.
Spread
Spread
9
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 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 AVitamin A +766.7%
Contains more Vitamin EVitamin E +248%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B3Vitamin B3 +92.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B6Vitamin B6 +575%
Contains more FolateFolate +1100%

All nutrients comparison - raw data values

Nutrient Spread Heart of palm DV% diff.
Copper 0.13mg 0.644mg 57%
Vitamin B6 0.12mg 0.81mg 53%
Potassium 110mg 1806mg 50%
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 14mg 43%
Saturated fat 5.977g 0.046g 27%
Fats 17.34g 0.2g 26%
Zinc 1.02mg 3.73mg 25%
Monounsaturated fat 7.584g 0.005g 19%
Polyunsaturated fat 2.565g 0.089g 17%
Selenium 9.7µg 0.7µg 16%
Cholesterol 38mg 0mg 13%
Phosphorus 59mg 140mg 12%
Iron 0.79mg 1.69mg 11%
Choline 62.3mg 0mg 11%
Protein 7.66g 2.7g 10%
Vitamin B1 0.172mg 0.05mg 10%
Vitamin C 0mg 8mg 9%
Vitamin B5 0.43mg 9%
Vitamin E 1.74mg 0.5mg 8%
Folate 2µg 24µg 6%
Calories 235kcal 115kcal 6%
Carbs 11.94g 25.61g 5%
Vitamin B3 1.73mg 0.9mg 5%
Fiber 0.2g 1.5g 5%
Vitamin B2 0.134mg 0.18mg 4%
Vitamin D 22IU 0IU 3%
Vitamin A 26µg 3µg 3%
Vitamin D 0.6µg 0µg 3%
Manganese 0.026mg 1%
Calcium 12mg 18mg 1%
Vitamin K 1.6µg 0µg 1%
Net carbs 11.74g 24.11g N/A
Magnesium 8mg 10mg 0%
Sugar 0g 17.16g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +183.7%
Contains more FatsFats +8570%
Contains more OtherOther +39.7%
Contains more CarbsCarbs +114.5%
Contains more WaterWater +15.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +151580%
Contains more Poly. FatPolyunsaturated fat +2782%
Contains less Sat. FatSaturated fat -99.2%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.