Escarole vs. Hearts of palm — In-Depth Nutrition Comparison
Compare
A recap on differences between Escarole and Hearts of palm
- Escarole has more Vitamin B5, Vitamin A RAE, and Folate, however, Hearts of palm are higher in Manganese, Iron, Phosphorus, Magnesium, Copper, and Vitamin C.
- Hearts of palm covers your daily Manganese needs 44% more than Escarole.
- Escarole has less Sodium.
Food varieties used in this article are Escarole, cooked, boiled, drained, no salt added and Hearts of palm, canned.
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.
Contains
more
Potassium
+38.4%
Contains
less
Sodium
-95.5%
Contains
more
Calcium
+26.1%
Contains
more
Iron
+334.7%
Contains
more
Magnesium
+192.3%
Contains
more
Phosphorus
+195.5%
Contains
more
Zinc
+66.7%
Contains
more
Copper
+52.9%
Contains
more
Manganese
+262.1%
Contains
more
Selenium
+250%
Contains
more
Potassium
+38.4%
Contains
less
Sodium
-95.5%
Contains
more
Calcium
+26.1%
Contains
more
Iron
+334.7%
Contains
more
Magnesium
+192.3%
Contains
more
Phosphorus
+195.5%
Contains
more
Zinc
+66.7%
Contains
more
Copper
+52.9%
Contains
more
Manganese
+262.1%
Contains
more
Selenium
+250%
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.
:
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin B1
+436.4%
Contains
more
Vitamin B5
+555.6%
Contains
more
Folate
+100%
Contains
more
Vitamin C
+139.4%
Contains
more
Vitamin B3
+40.1%
Contains
more
Vitamin B6
+37.5%
Equal in Vitamin B2 - 0.057
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin B1
+436.4%
Contains
more
Vitamin B5
+555.6%
Contains
more
Folate
+100%
Contains
more
Vitamin C
+139.4%
Contains
more
Vitamin B3
+40.1%
Contains
more
Vitamin B6
+37.5%
Equal in Vitamin B2 - 0.057
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+119.1%
Contains
more
Fats
+244.4%
Contains
more
Carbs
+50.5%
Contains
more
Other
+55.7%
Equal in Water - 90.2
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Contains
more
Protein
+119.1%
Contains
more
Fats
+244.4%
Contains
more
Carbs
+50.5%
Contains
more
Other
+55.7%
Equal in Water - 90.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-67.7%
Contains
more
Monounsaturated Fat
+2475%
Contains
more
Polyunsaturated fat
+149.4%
Saturated Fat:
0.042 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.081 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Contains
less
Saturated Fat
-67.7%
Contains
more
Monounsaturated Fat
+2475%
Contains
more
Polyunsaturated fat
+149.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.27g | 2.22g |
|
| Protein | 1.15g | 2.52g |
|
| Fats | 0.18g | 0.62g |
|
| Carbs | 3.07g | 4.62g |
|
| Calories | 19kcal | 28kcal |
|
| Sugar | 0.23g |
|
|
| Fiber | 2.8g | 2.4g |
|
| Calcium | 46mg | 58mg |
|
| Iron | 0.72mg | 3.13mg |
|
| Magnesium | 13mg | 38mg |
|
| Phosphorus | 22mg | 65mg |
|
| Potassium | 245mg | 177mg |
|
| Sodium | 19mg | 426mg |
|
| Zinc | 0.69mg | 1.15mg |
|
| Copper | 0.087mg | 0.133mg |
|
| Manganese | 0.385mg | 1.394mg |
|
| Selenium | 0.2µg | 0.7µg |
|
| Vitamin A | 1888IU | 0IU |
|
| Vitamin A RAE | 94µg | 0µg |
|
| Vitamin E | 0.4mg |
|
|
| Vitamin C | 3.3mg | 7.9mg |
|
| Vitamin B1 | 0.059mg | 0.011mg |
|
| Vitamin B2 | 0.062mg | 0.057mg |
|
| Vitamin B3 | 0.312mg | 0.437mg |
|
| Vitamin B5 | 0.826mg | 0.126mg |
|
| Vitamin B6 | 0.016mg | 0.022mg |
|
| Folate | 78µg | 39µg |
|
| Vitamin K | 211.9µg |
|
|
| Tryptophan | 0.005mg | 0.023mg |
|
| Threonine | 0.046mg | 0.097mg |
|
| Isoleucine | 0.066mg | 0.101mg |
|
| Leucine | 0.09mg | 0.169mg |
|
| Lysine | 0.058mg | 0.091mg |
|
| Methionine | 0.013mg | 0.042mg |
|
| Phenylalanine | 0.049mg | 0.098mg |
|
| Valine | 0.058mg | 0.114mg |
|
| Histidine | 0.021mg | 0.055mg |
|
| Saturated Fat | 0.042g | 0.13g |
|
| Monounsaturated Fat | 0.004g | 0.103g |
|
| Polyunsaturated fat | 0.081g | 0.202g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
67%
8%
Minerals Daily Need Coverage Score
18%
52%
Comparison summary
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Sodium?
Escarole contains less Sodium (difference - 407mg)
Which food is lower in Saturated Fat?
Escarole is lower in Saturated Fat (difference - 0.088g)
Which food is richer in vitamins?
Escarole is relatively richer in vitamins
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 ($)