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

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What are the differences between Garlic and Heart of palm?

  • Garlic is higher in Vitamin B6, Vitamin C, Selenium, Calcium, and Vitamin B1, yet Heart of palm is higher in Potassium, Copper, Zinc, Vitamin B2, and Folate.
  • Heart of palm's daily need coverage for Potassium is 41% more.
  • Garlic has 20 times more Selenium than Heart of palm. While Garlic has 14.2µg of Selenium, Heart of palm has only 0.7µg.

We used Garlic, raw and Hearts of palm, raw types in this article.

Infographic

Garlic 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.
Contains more Calcium +905.6%
Contains more Magnesium +150%
Contains more Selenium +1928.6%
Contains more Potassium +350.4%
Contains less Sodium -17.6%
Contains more Zinc +221.6%
Contains more Copper +115.4%
Equal in Iron - 1.69
Equal in Phosphorus - 140
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +905.6%
Contains more Magnesium +150%
Contains more Selenium +1928.6%
Contains more Potassium +350.4%
Contains less Sodium -17.6%
Contains more Zinc +221.6%
Contains more Copper +115.4%
Equal in Iron - 1.69
Equal in Phosphorus - 140

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.
Garlic
5
:
Contains more Vitamin C +290%
Contains more Vitamin B1 +300%
Contains more Vitamin B6 +52.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +655.6%
Contains more Vitamin E +525%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +28.6%
Contains more Folate +700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin C +290%
Contains more Vitamin B1 +300%
Contains more Vitamin B6 +52.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +655.6%
Contains more Vitamin E +525%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +28.6%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +135.6%
Contains more Fats +150%
Contains more Carbs +29.1%
Contains more Water +18.6%
Contains more Other +32.7%
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 Protein +135.6%
Contains more Fats +150%
Contains more Carbs +29.1%
Contains more Water +18.6%
Contains more Other +32.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +179.8%
Contains less Saturated Fat -48.3%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +179.8%
Contains less Saturated Fat -48.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Heart of palm Opinion
Net carbs 30.96g 24.11g Garlic
Protein 6.36g 2.7g Garlic
Fats 0.5g 0.2g Garlic
Carbs 33.06g 25.61g Garlic
Calories 149kcal 115kcal Garlic
Sugar 1g 17.16g Garlic
Fiber 2.1g 1.5g Garlic
Calcium 181mg 18mg Garlic
Iron 1.7mg 1.69mg Garlic
Magnesium 25mg 10mg Garlic
Phosphorus 153mg 140mg Garlic
Potassium 401mg 1806mg Heart of palm
Sodium 17mg 14mg Heart of palm
Zinc 1.16mg 3.73mg Heart of palm
Copper 0.299mg 0.644mg Heart of palm
Manganese 1.672mg Garlic
Selenium 14.2µg 0.7µg Garlic
Vitamin A 9IU 68IU Heart of palm
Vitamin A RAE 0µg 3µg Heart of palm
Vitamin E 0.08mg 0.5mg Heart of palm
Vitamin C 31.2mg 8mg Garlic
Vitamin B1 0.2mg 0.05mg Garlic
Vitamin B2 0.11mg 0.18mg Heart of palm
Vitamin B3 0.7mg 0.9mg Heart of palm
Vitamin B5 0.596mg Garlic
Vitamin B6 1.235mg 0.81mg Garlic
Folate 3µg 24µg Heart of palm
Vitamin K 1.7µg 0µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 0.046g Heart of palm
Monounsaturated Fat 0.011g 0.005g Garlic
Polyunsaturated fat 0.249g 0.089g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Garlic
26%
Heart of palm
Minerals Daily Need Coverage Score
67%
Garlic
62%
Heart of palm

Comparison summary

Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.043g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 16.16g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.