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

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Differences between tart and heart of palm

  • Tart has more vitamin B2, selenium, iron, vitamin B1, folate, and vitamin B3, while heart of palm has more copper, potassium, vitamin B6, and zinc.
  • Heart of palm's daily need coverage for copper is 63% higher.
  • Heart of palm contains 18 times less selenium than tart. Tart contains 12.9µg of selenium, while heart of palm contains 0.7µg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of tart is 45.

The food types used in this comparison are Breakfast tart, low fat and Hearts of palm, raw.

Infographic

Tart 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.
Tart
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 +340%
Contains more CalciumCalcium +144.4%
Contains more IronIron +102.4%
Contains more SeleniumSelenium +1742.9%
Contains more PotassiumPotassium +2636.4%
Contains more CopperCopper +782.2%
Contains more ZincZinc +1232.1%
Contains more PhosphorusPhosphorus +50.5%
Contains less SodiumSodium -96.1%
~equal in Manganese ~mg

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.
Tart
7
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 +9400%
Contains more Vitamin B1Vitamin B1 +470%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +322.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +316.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +110.5%
Contains more Vitamin B6Vitamin B6 +113.2%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +47.8%
Contains more FatsFats +2895%
Contains more CarbsCarbs +199.9%
Contains more WaterWater +477.2%
Contains more OtherOther +68.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 +66660%
Contains more Poly. FatPolyunsaturated fat +886.5%
Contains less Sat. FatSaturated fat -96.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Heart of palm DV% diff.
Copper 0.073mg 0.644mg 63%
Potassium 66mg 1806mg 51%
Vitamin B6 0.38mg 0.81mg 33%
Zinc 0.28mg 3.73mg 31%
Vitamin A 285µg 3µg 31%
Vitamin B2 0.549mg 0.18mg 28%
Selenium 12.9µg 0.7µg 22%
Iron 3.42mg 1.69mg 22%
Vitamin B1 0.285mg 0.05mg 20%
Folate 100µg 24µg 19%
Vitamin B3 3.8mg 0.9mg 18%
Carbs 76.8g 25.61g 17%
Sodium 361mg 14mg 15%
Calories 372kcal 115kcal 13%
Fats 5.99g 0.2g 9%
Magnesium 44mg 10mg 8%
Monounsaturated fat 3.338g 0.005g 8%
Phosphorus 93mg 140mg 7%
Saturated fat 1.393g 0.046g 6%
Vitamin C 3.8mg 8mg 5%
Polyunsaturated fat 0.878g 0.089g 5%
Protein 3.99g 2.7g 3%
Calcium 44mg 18mg 3%
Choline 8.4mg 0mg 2%
Net carbs 75.3g 24.11g N/A
Sugar 4.87g 17.16g N/A
Fiber 1.5g 1.5g 0%
Vitamin E 0.53mg 0.5mg 0%
Vitamin K 0.4µg 0µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart 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
43%
Tart
24%
Heart of palm
Minerals Daily Need Coverage Score
37%
Tart
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Tart
Tart is lower in Sugar (difference - 12.29g)
Which food is richer in vitamins?
Tart
Tart is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 347mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 1.347g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 13)
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 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.

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.