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  6. Carrot vs. Hearts of palm

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

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A recap on differences between carrots and hearts of palm

  • Carrots have more vitamin A and vitamin B6; however, hearts of palm are higher in manganese, iron, copper, zinc, and magnesium.
  • Carrots cover your daily vitamin A needs 334% more than hearts of palm.
  • Hearts of palm contain 6 times less vitamin B6 than carrots. Carrots contain 0.138mg of vitamin B6, while hearts of palm contain 0.022mg.
  • Carrots have less sodium.

Food varieties used in this article are Carrots, raw and Hearts of palm, canned.

Infographic

Carrot 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.
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
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 +80.8%
Contains less SodiumSodium -83.8%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +75.8%
Contains more IronIron +943.3%
Contains more CopperCopper +195.6%
Contains more ZincZinc +379.2%
Contains more PhosphorusPhosphorus +85.7%
Contains more ManganeseManganese +874.8%
Contains more SeleniumSelenium +600%

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.
Carrot
Carrot
8
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
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 +500%
Contains more Vitamin B3Vitamin B3 +124.9%
Contains more Vitamin B5Vitamin B5 +116.7%
Contains more Vitamin B6Vitamin B6 +527.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +33.9%
Contains more FolateFolate +105.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Hearts of palm DV% diff.
Vitamin A 835µg 0µg 93%
Manganese 0.143mg 1.394mg 54%
Iron 0.3mg 3.13mg 35%
Sodium 69mg 426mg 16%
Vitamin K 13.2µg 11%
Copper 0.045mg 0.133mg 10%
Vitamin B6 0.138mg 0.022mg 9%
Zinc 0.24mg 1.15mg 8%
Magnesium 12mg 38mg 6%
Vitamin B1 0.066mg 0.011mg 5%
Folate 19µg 39µg 5%
Phosphorus 35mg 65mg 4%
Vitamin E 0.66mg 4%
Potassium 320mg 177mg 4%
Protein 0.93g 2.52g 3%
Vitamin B5 0.273mg 0.126mg 3%
Vitamin B3 0.983mg 0.437mg 3%
Calcium 33mg 58mg 3%
Carbs 9.58g 4.62g 2%
Choline 8.8mg 2%
Vitamin C 5.9mg 7.9mg 2%
Fiber 2.8g 2.4g 2%
Polyunsaturated fat 0.117g 0.202g 1%
Calories 41kcal 28kcal 1%
Fructose 0.55g 1%
Fats 0.24g 0.62g 1%
Starch 1.43g 1%
Selenium 0.1µg 0.7µg 1%
Net carbs 6.78g 2.22g N/A
Sugar 4.74g N/A
Vitamin B2 0.058mg 0.057mg 0%
Saturated fat 0.037g 0.13g 0%
Monounsaturated fat 0.014g 0.103g 0%
Tryptophan 0.012mg 0.023mg 0%
Threonine 0.191mg 0.097mg 0%
Isoleucine 0.077mg 0.101mg 0%
Leucine 0.102mg 0.169mg 0%
Lysine 0.101mg 0.091mg 0%
Methionine 0.02mg 0.042mg 0%
Phenylalanine 0.061mg 0.098mg 0%
Valine 0.069mg 0.114mg 0%
Histidine 0.04mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 +107.4%
Contains more ProteinProtein +171%
Contains more FatsFats +158.3%
Contains more OtherOther +112.5%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 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 -71.5%
Contains more Mono. FatMonounsaturated fat +635.7%
Contains more Poly. FatPolyunsaturated fat +72.6%

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.