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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.66 g
Fats:
17.34 g
Carbs:
11.94 g
Water:
60.28 g
Other:
2.78 g
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
Saturated fat:
Sat. Fat
5.977 g
Monounsaturated fat:
Mono. Fat
7.584 g
Polyunsaturated fat:
Poly. Fat
2.565 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
24%
Minerals Daily Need Coverage Score
33%
62%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 999mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 5.931g)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)