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  6. Beetroot vs. Heart of palm

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

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Important differences between beetroot and heart of palm

  • Beetroot has more folate and fiber; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2.
  • Heart of palm's daily need coverage for copper is 63% more.
  • Beetroot contains 5 times more folate than heart of palm. Beetroot contains 109µg of folate, while heart of palm contains 24µg.
  • Beetroot has a higher glycemic index. The glycemic index of beetroot is 64, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Beets, raw and Hearts of palm, raw.

Infographic

Beetroot 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.
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +130%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +455.7%
Contains more IronIron +111.3%
Contains more CopperCopper +758.7%
Contains more ZincZinc +965.7%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -82.1%
~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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +354.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +63.3%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +169.5%
Contains more Vitamin B6Vitamin B6 +1109%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Heart of palm DV% diff.
Copper 0.075mg 0.644mg 63%
Vitamin B6 0.067mg 0.81mg 57%
Potassium 325mg 1806mg 44%
Zinc 0.35mg 3.73mg 31%
Folate 109µg 24µg 21%
Manganese 0.329mg 14%
Phosphorus 40mg 140mg 14%
Vitamin B2 0.04mg 0.18mg 11%
Iron 0.8mg 1.69mg 11%
Fiber 2.8g 1.5g 5%
Carbs 9.56g 25.61g 5%
Vitamin B3 0.334mg 0.9mg 4%
Calories 43kcal 115kcal 4%
Vitamin B5 0.155mg 3%
Magnesium 23mg 10mg 3%
Sodium 78mg 14mg 3%
Vitamin C 4.9mg 8mg 3%
Vitamin E 0.04mg 0.5mg 3%
Protein 1.61g 2.7g 2%
Vitamin B1 0.031mg 0.05mg 2%
Choline 6mg 0mg 1%
Fats 0.17g 0.2g 0%
Net carbs 6.76g 24.11g N/A
Calcium 16mg 18mg 0%
Sugar 6.76g 17.16g N/A
Vitamin A 2µg 3µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.2µg 0µg 0%
Saturated fat 0.027g 0.046g 0%
Monounsaturated fat 0.032g 0.005g 0%
Polyunsaturated fat 0.06g 0.089g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 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% 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 WaterWater +26%
Contains more ProteinProtein +67.7%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +167.9%
Contains more OtherOther +84.3%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -41.3%
Contains more Mono. FatMonounsaturated fat +540%
Contains more Poly. FatPolyunsaturated fat +48.3%

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