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Artichoke vs. Hearts of palm — In-Depth Nutrition Comparison

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How are Artichoke and Hearts of palm different?

  • Artichoke is richer in Fiber, Copper, Folate, Vitamin B6, Potassium, and Magnesium, while Hearts of palm are higher in Manganese, Iron, and Zinc.
  • Hearts of palm covers your daily need of Manganese 49% more than Artichoke.
  • Artichoke contains 5 times more Vitamin B6 than Hearts of palm. Artichoke contains 0.116mg of Vitamin B6, while Hearts of palm contain 0.022mg.
  • Artichoke is lower in Sodium.

Artichokes, (globe or french), raw and Hearts of palm, canned types were used in this article.

Infographic

Artichoke vs Hearts of palm infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more MagnesiumMagnesium +57.9%
Contains more PotassiumPotassium +109%
Contains more CopperCopper +73.7%
Contains more PhosphorusPhosphorus +38.5%
Contains less SodiumSodium -77.9%
Contains more CalciumCalcium +31.8%
Contains more IronIron +144.5%
Contains more ZincZinc +134.7%
Contains more ManganeseManganese +444.5%
Contains more SeleniumSelenium +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.
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 39% 0.78% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +48.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +554.5%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +139.4%
Contains more Vitamin B5Vitamin B5 +168.3%
Contains more Vitamin B6Vitamin B6 +427.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +74.4%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more ProteinProtein +29.8%
Contains more CarbsCarbs +127.5%
Contains more FatsFats +313.3%
Contains more OtherOther +80.5%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
30% 24% 46%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated Fat -72.3%
Contains more Mono. FatMonounsaturated Fat +1960%
Contains more Poly. FatPolyunsaturated fat +215.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Artichoke Hearts of palm Opinion
Calories 47kcal 28kcal Artichoke
Protein 3.27g 2.52g Artichoke
Fats 0.15g 0.62g Hearts of palm
Vitamin C 11.7mg 7.9mg Artichoke
Net carbs 5.11g 2.22g Artichoke
Carbs 10.51g 4.62g Artichoke
Magnesium 60mg 38mg Artichoke
Calcium 44mg 58mg Hearts of palm
Potassium 370mg 177mg Artichoke
Iron 1.28mg 3.13mg Hearts of palm
Sugar 0.99g Hearts of palm
Fiber 5.4g 2.4g Artichoke
Copper 0.231mg 0.133mg Artichoke
Zinc 0.49mg 1.15mg Hearts of palm
Phosphorus 90mg 65mg Artichoke
Sodium 94mg 426mg Artichoke
Vitamin A 13IU 0IU Artichoke
Vitamin A 1µg 0µg Artichoke
Vitamin E 0.19mg Artichoke
Manganese 0.256mg 1.394mg Hearts of palm
Selenium 0.2µg 0.7µg Hearts of palm
Vitamin B1 0.072mg 0.011mg Artichoke
Vitamin B2 0.066mg 0.057mg Artichoke
Vitamin B3 1.046mg 0.437mg Artichoke
Vitamin B5 0.338mg 0.126mg Artichoke
Vitamin B6 0.116mg 0.022mg Artichoke
Vitamin K 14.8µg Artichoke
Folate 68µg 39µg Artichoke
Choline 34.4mg Artichoke
Saturated Fat 0.036g 0.13g Artichoke
Monounsaturated Fat 0.005g 0.103g Hearts of palm
Polyunsaturated fat 0.064g 0.202g Hearts of palm
Tryptophan 0.023mg Hearts of palm
Threonine 0.097mg Hearts of palm
Isoleucine 0.101mg Hearts of palm
Leucine 0.169mg Hearts of palm
Lysine 0.091mg Hearts of palm
Methionine 0.042mg Hearts of palm
Phenylalanine 0.098mg Hearts of palm
Valine 0.114mg Hearts of palm
Histidine 0.055mg Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Hearts 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
19%
Artichoke
7%
Hearts of palm
Minerals Daily Need Coverage Score
31%
Artichoke
52%
Hearts of palm

Comparison summary

Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 32)
Which food is cheaper?
Hearts of palm
Hearts of palm is cheaper (difference - $0.4)
Which food contains less Sodium?
Artichoke
Artichoke contains less Sodium (difference - 332mg)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.094g)
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/nutrients
  2. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.