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Sweet and sour vs. Heart of palm — In-Depth Nutrition Comparison

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Important differences between sweet and sour and heart of palm

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, vitamin B2, and fiber than sweet and sour.
  • Heart of palm's daily need coverage for copper is 63% more.
  • Sweet and sour contains 27 times more sodium than heart of palm. Sweet and sour contains 371mg of sodium, while heart of palm contains 14mg.
  • Sweet and sour has a higher glycemic index. The glycemic index of sweet and sour is 70, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Sauce, sweet and sour, ready-to-serve and Hearts of palm, raw.

Infographic

Sweet and sour 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
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 MagnesiumMagnesium +25%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +1724.2%
Contains more IronIron +704.8%
Contains more CopperCopper +715.2%
Contains more ZincZinc +4044.4%
Contains more PhosphorusPhosphorus +1900%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +75%

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.
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
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 B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B2Vitamin B2 +847.4%
Contains more Vitamin B3Vitamin B3 +381.3%
Contains more Vitamin B6Vitamin B6 +1428.3%
Contains more FolateFolate +200%
~equal in Vitamin C ~8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 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 CarbsCarbs +49.2%
Contains more ProteinProtein +900%
Contains more FatsFats +900%
Contains more WaterWater +15.3%
Contains more OtherOther +63.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet and sour Heart of palm DV% diff.
Copper 0.079mg 0.644mg 63%
Vitamin B6 0.053mg 0.81mg 58%
Potassium 99mg 1806mg 50%
Manganese 0.761mg 33%
Zinc 0.09mg 3.73mg 33%
Iron 0.21mg 1.69mg 19%
Phosphorus 7mg 140mg 19%
Sodium 371mg 14mg 16%
Vitamin B2 0.019mg 0.18mg 12%
Fiber 0.1g 1.5g 6%
Protein 0.27g 2.7g 5%
Folate 8µg 24µg 4%
Carbs 38.22g 25.61g 4%
Vitamin B3 0.187mg 0.9mg 4%
Vitamin E 0.01mg 0.5mg 3%
Vitamin B5 0.093mg 2%
Calories 150kcal 115kcal 2%
Selenium 0.4µg 0.7µg 1%
Calcium 10mg 18mg 1%
Vitamin C 8.7mg 8mg 1%
Polyunsaturated fat 0g 0.089g 1%
Fats 0.02g 0.2g 0%
Net carbs 38.12g 24.11g N/A
Magnesium 8mg 10mg 0%
Sugar 18.75g 17.16g N/A
Vitamin A 1µg 3µg 0%
Vitamin B1 0.048mg 0.05mg 0%
Vitamin K 0.2µg 0µg 0%
Choline 2.4mg 0mg 0%
Saturated fat 0g 0.046g 0%
Monounsaturated fat 0g 0.005g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet and sour 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
6%
Sweet and sour
24%
Heart of palm
Minerals Daily Need Coverage Score
21%
Sweet and sour
62%
Heart of palm

Comparison summary

Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 0.046g)
Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 1.59g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 357mg)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.