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  6. Beetroot vs. Hearts of palm

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

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Differences between beetroot and hearts of palm

  • Beetroot is higher in folate; however, hearts of palm are richer in manganese, iron, zinc, and copper.
  • Hearts of palm' daily need coverage for manganese is 46% higher.
  • Beetroot has 3 times more folate than hearts of palm. While beetroot has 109µg of folate, hearts of palm have only 39µg.
  • Beetroot has less sodium.

The food types used in this comparison are Beets, raw and Hearts of palm, canned.

Infographic

Beetroot vs Hearts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 PotassiumPotassium +83.6%
Contains less SodiumSodium -81.7%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +262.5%
Contains more IronIron +291.3%
Contains more CopperCopper +77.3%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +62.5%
Contains more ManganeseManganese +323.7%
~equal in Selenium ~0.7µg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +181.8%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B6Vitamin B6 +204.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +179.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +61.2%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B3Vitamin B3 +30.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Hearts of palm DV% diff.
Manganese 0.329mg 1.394mg 46%
Iron 0.8mg 3.13mg 29%
Folate 109µg 39µg 18%
Sodium 78mg 426mg 15%
Zinc 0.35mg 1.15mg 7%
Copper 0.075mg 0.133mg 6%
Magnesium 23mg 38mg 4%
Calcium 16mg 58mg 4%
Potassium 325mg 177mg 4%
Phosphorus 40mg 65mg 4%
Vitamin C 4.9mg 7.9mg 3%
Vitamin B6 0.067mg 0.022mg 3%
Vitamin B1 0.031mg 0.011mg 2%
Fiber 2.8g 2.4g 2%
Protein 1.61g 2.52g 2%
Carbs 9.56g 4.62g 2%
Choline 6mg 1%
Vitamin B5 0.155mg 0.126mg 1%
Polyunsaturated fat 0.06g 0.202g 1%
Vitamin B3 0.334mg 0.437mg 1%
Calories 43kcal 28kcal 1%
Vitamin B2 0.04mg 0.057mg 1%
Fats 0.17g 0.62g 1%
Net carbs 6.76g 2.22g N/A
Sugar 6.76g N/A
Vitamin E 0.04mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.027g 0.13g 0%
Monounsaturated fat 0.032g 0.103g 0%
Tryptophan 0.019mg 0.023mg 0%
Threonine 0.047mg 0.097mg 0%
Isoleucine 0.048mg 0.101mg 0%
Leucine 0.068mg 0.169mg 0%
Lysine 0.058mg 0.091mg 0%
Methionine 0.018mg 0.042mg 0%
Phenylalanine 0.046mg 0.098mg 0%
Valine 0.056mg 0.114mg 0%
Histidine 0.021mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 CarbsCarbs +106.9%
Contains more ProteinProtein +56.5%
Contains more FatsFats +264.7%
Contains more OtherOther +88.9%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -79.2%
Contains more Mono. FatMonounsaturated fat +221.9%
Contains more Poly. FatPolyunsaturated fat +236.7%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.