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  6. Heart of palm vs. Pistachio

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

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Summary of differences between heart of palm and pistachios

  • The amount of copper, fats, vitamin B6, vitamin B1, phosphorus, protein, fiber, iron, and magnesium in pistachios is higher than in heart of palm.
  • Pistachios cover your daily need for copper 73% more than heart of palm.
  • The amount of saturated fat in heart of palm is lower.

These are the specific foods used in this comparison Hearts of palm, raw and Nuts, pistachio nuts, raw.

Infographic

Heart of palm vs Pistachio infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more PotassiumPotassium +76.2%
Contains more ZincZinc +69.5%
Contains more MagnesiumMagnesium +1110%
Contains more CalciumCalcium +483.3%
Contains more IronIron +132%
Contains more CopperCopper +101.9%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +900%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 1% 10% 13% 42% 17% 0% 187% 0% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin E +472%
Contains more Vitamin B1Vitamin B1 +1640%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +109.9%
Contains more FolateFolate +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Heart of palm Pistachio DV% diff.
Polyunsaturated fat 0.089g 14.38g 95%
Omega-6 (Linoleic acid) 14.091g 83%
Copper 0.644mg 1.3mg 73%
Fats 0.2g 45.32g 69%
Vitamin B1 0.05mg 0.87mg 68%
Vitamin B6 0.81mg 1.7mg 68%
Monounsaturated fat 0.005g 23.257g 58%
Manganese 1.2mg 52%
Phosphorus 140mg 490mg 50%
Fiber 1.5g 10.6g 36%
Protein 2.7g 20.16g 35%
Iron 1.69mg 3.92mg 28%
Saturated fat 0.046g 5.907g 27%
Magnesium 10mg 121mg 26%
Potassium 1806mg 1025mg 23%
Calories 115kcal 560kcal 22%
Vitamin E 0.5mg 2.86mg 16%
Zinc 3.73mg 2.2mg 14%
Selenium 0.7µg 7µg 11%
Vitamin B5 0.52mg 10%
Calcium 18mg 105mg 9%
Folate 24µg 51µg 7%
Vitamin C 8mg 5.6mg 3%
Vitamin A 3µg 26µg 3%
Vitamin B3 0.9mg 1.3mg 3%
Vitamin B2 0.18mg 0.16mg 2%
Carbs 25.61g 27.17g 1%
Starch 1.67g 1%
Sodium 14mg 1mg 1%
Protein per 100 calories 2.3g 3.6g N/A
Calories per 10 g protein 426kcal 278kcal N/A
Weight per 100 calories 87g 18g N/A
Unsaturated / Saturated Fat ratio 2 6.4 N/A
Net carbs 24.11g 16.57g N/A
Sugar 17.16g 7.66g N/A
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1490.4%
Contains more ProteinProtein +646.7%
Contains more FatsFats +22560%
~equal in Carbs ~27.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +465040%
Contains more Poly. FatPolyunsaturated fat +16057.3%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.