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  6. Brussels sprouts vs. Hearts of palm

Brussels sprouts vs. Hearts of palm — In-Depth Nutrition Comparison

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How are Brussels sprouts and hearts of palm different?

  • Brussels sprouts are higher in vitamin C, vitamin B6, vitamin A, vitamin B1, and potassium; however, hearts of palm are richer in manganese, iron, copper, and zinc.
  • Daily need coverage for vitamin C for Brussels sprouts is 86% higher.
  • Brussels sprouts have less sodium.

Brussels sprouts, raw and Hearts of palm, canned are the varieties used in this article.

Infographic

Brussels sprouts 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% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +119.8%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +128.6%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +38.1%
Contains more IronIron +123.6%
Contains more CopperCopper +90%
Contains more ZincZinc +173.8%
Contains more ManganeseManganese +313.6%
~equal in Phosphorus ~65mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
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 +975.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1163.6%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B3Vitamin B3 +70.5%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more Vitamin B6Vitamin B6 +895.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +56.4%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Hearts of palm DV% diff.
Polyunsaturated fat 153g 0.202g 1019%
Vitamin K 177µg 148%
Vitamin C 85mg 7.9mg 86%
Manganese 0.337mg 1.394mg 46%
Iron 1.4mg 3.13mg 22%
Sodium 25mg 426mg 17%
Vitamin B6 0.219mg 0.022mg 15%
Vitamin B1 0.139mg 0.011mg 11%
Copper 0.07mg 0.133mg 7%
Zinc 0.42mg 1.15mg 7%
Vitamin E 0.88mg 6%
Fiber 3.8g 2.4g 6%
Potassium 389mg 177mg 6%
Folate 61µg 39µg 6%
Vitamin B5 0.309mg 0.126mg 4%
Magnesium 23mg 38mg 4%
Vitamin A 38µg 0µg 4%
Choline 19.1mg 3%
Vitamin B2 0.09mg 0.057mg 3%
Calcium 42mg 58mg 2%
Selenium 1.6µg 0.7µg 2%
Protein 3.38g 2.52g 2%
Vitamin B3 0.745mg 0.437mg 2%
Calories 43kcal 28kcal 1%
Phosphorus 69mg 65mg 1%
Fructose 0.93g 1%
Carbs 8.95g 4.62g 1%
Fats 0.3g 0.62g 0%
Net carbs 5.15g 2.22g N/A
Sugar 2.2g N/A
Saturated fat 0.062g 0.13g 0%
Monounsaturated fat 0.023g 0.103g 0%
Tryptophan 0.037mg 0.023mg 0%
Threonine 0.12mg 0.097mg 0%
Isoleucine 0.132mg 0.101mg 0%
Leucine 0.152mg 0.169mg 0%
Lysine 0.154mg 0.091mg 0%
Methionine 0.032mg 0.042mg 0%
Phenylalanine 0.098mg 0.098mg 0%
Valine 0.155mg 0.114mg 0%
Histidine 0.076mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +34.1%
Contains more CarbsCarbs +93.7%
Contains more FatsFats +106.7%
Contains more OtherOther +48.9%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 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 -52.3%
Contains more Poly. FatPolyunsaturated fat +75642.6%
Contains more Mono. FatMonounsaturated fat +347.8%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.