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  6. Carrot vs. Heart of palm

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

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What are the main differences between carrots and heart of palm?

  • Carrots are richer in vitamin A, vitamin K, and fiber, yet heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2.
  • Carrots' daily need coverage for vitamin A is 333% higher.

We used Carrots, raw and Hearts of palm, raw types in this comparison.

Infographic

Carrot 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.
Carrot
Carrot
3
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +83.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +464.4%
Contains more IronIron +463.3%
Contains more CopperCopper +1331.1%
Contains more ZincZinc +1454.2%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -79.7%
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
6
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +27733.3%
Contains more Vitamin EVitamin E +32%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +35.6%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin B6Vitamin B6 +487%
Contains more FolateFolate +26.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Heart of palm DV% diff.
Vitamin A 835µg 3µg 92%
Copper 0.045mg 0.644mg 67%
Vitamin B6 0.138mg 0.81mg 52%
Potassium 320mg 1806mg 44%
Zinc 0.24mg 3.73mg 32%
Iron 0.3mg 1.69mg 17%
Phosphorus 35mg 140mg 15%
Vitamin K 13.2µg 0µg 11%
Vitamin B2 0.058mg 0.18mg 9%
Manganese 0.143mg 6%
Fiber 2.8g 1.5g 5%
Carbs 9.58g 25.61g 5%
Vitamin B5 0.273mg 5%
Protein 0.93g 2.7g 4%
Calories 41kcal 115kcal 4%
Calcium 33mg 18mg 2%
Vitamin C 5.9mg 8mg 2%
Sodium 69mg 14mg 2%
Choline 8.8mg 0mg 2%
Folate 19µg 24µg 1%
Vitamin B3 0.983mg 0.9mg 1%
Vitamin B1 0.066mg 0.05mg 1%
Selenium 0.1µg 0.7µg 1%
Vitamin E 0.66mg 0.5mg 1%
Fructose 0.55g 1%
Starch 1.43g 1%
Fats 0.24g 0.2g 0%
Net carbs 6.78g 24.11g N/A
Magnesium 12mg 10mg 0%
Sugar 4.74g 17.16g N/A
Saturated fat 0.037g 0.046g 0%
Monounsaturated fat 0.014g 0.005g 0%
Polyunsaturated fat 0.117g 0.089g 0%
Tryptophan 0.012mg 0%
Threonine 0.191mg 0%
Isoleucine 0.077mg 0%
Leucine 0.102mg 0%
Lysine 0.101mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.061mg 0%
Valine 0.069mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 FatsFats +20%
Contains more WaterWater +27%
Contains more ProteinProtein +190.3%
Contains more CarbsCarbs +167.3%
Contains more OtherOther +107.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
3
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 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 -19.6%
Contains more Mono. FatMonounsaturated fat +180%
Contains more Poly. FatPolyunsaturated fat +31.5%

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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. 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.