Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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
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
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Spread
24%
Heart of palm
Minerals Daily Need Coverage Score
33%
Spread
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 999mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 5.931g)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.