Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Walnut
  5. Compare
  6. Walnut vs. Heart of palm

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

Compare

What are the differences between walnut and heart of palm?

  • Walnut is higher in copper, magnesium, phosphorus, vitamin B1, fiber, folate, and iron, yet heart of palm is higher in potassium and vitamin B6.
  • Walnut's daily need coverage for copper is 105% more.
  • Walnut has 133 times more saturated fat than heart of palm. While walnut has 6.126g of saturated fat, heart of palm has only 0.046g.
  • The glycemic index of walnut is lower.

We used Nuts, walnuts, english and Hearts of palm, raw types in this article.

Infographic

Walnut 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.
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +1480%
Contains more CalciumCalcium +444.4%
Contains more IronIron +72.2%
Contains more CopperCopper +146.3%
Contains more PhosphorusPhosphorus +147.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +600%
Contains more PotassiumPotassium +309.5%
Contains more ZincZinc +20.7%

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.
Walnut
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +582%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +308.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +515.4%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B6Vitamin B6 +50.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Heart of palm DV% diff.
Polyunsaturated fat 47.174g 0.089g 314%
Manganese 3.414mg 148%
Copper 1.586mg 0.644mg 105%
Fats 65.21g 0.2g 100%
Potassium 441mg 1806mg 40%
Magnesium 158mg 10mg 35%
Phosphorus 346mg 140mg 29%
Saturated fat 6.126g 0.046g 28%
Calories 654kcal 115kcal 27%
Protein 15.23g 2.7g 25%
Vitamin B1 0.341mg 0.05mg 24%
Monounsaturated fat 8.933g 0.005g 22%
Fiber 6.7g 1.5g 21%
Vitamin B6 0.537mg 0.81mg 21%
Folate 98µg 24µg 19%
Iron 2.91mg 1.69mg 15%
Vitamin B5 0.57mg 11%
Calcium 98mg 18mg 8%
Selenium 4.9µg 0.7µg 8%
Vitamin C 1.3mg 8mg 7%
Choline 39.2mg 0mg 7%
Zinc 3.09mg 3.73mg 6%
Carbs 13.71g 25.61g 4%
Vitamin K 2.7µg 0µg 2%
Vitamin B2 0.15mg 0.18mg 2%
Vitamin B3 1.125mg 0.9mg 1%
Vitamin E 0.7mg 0.5mg 1%
Sodium 2mg 14mg 1%
Net carbs 7.01g 24.11g N/A
Sugar 2.61g 17.16g N/A
Starch 0.06g 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +464.1%
Contains more FatsFats +32505%
Contains more CarbsCarbs +86.8%
Contains more WaterWater +1607.6%
Contains more OtherOther +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +178560%
Contains more Poly. FatPolyunsaturated fat +52904.5%
Contains less Sat. FatSaturated fat -99.2%

People also compare

Walnut
Walnut vs Almonds
Almonds
Walnut
Walnut vs Cashew
Cashew
Walnut
Walnut vs Brazil nut
Brazil nut
Heart of palm
Heart of palm vs Olive
Olive
Heart of palm
Heart of palm vs Dates
Dates
Heart of palm
Heart of palm vs Provolone
Provolone

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.