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  6. Cauliflower vs. Hearts of palm

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

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What are the main differences between cauliflower and hearts of palm?

  • Cauliflower is richer in vitamin C, vitamin B6, and vitamin B5, yet hearts of palm are richer in manganese, iron, copper, zinc, and magnesium.
  • Hearts of palm' daily need coverage for manganese is 54% higher.
  • Cauliflower has 8 times more vitamin B6 than hearts of palm. Cauliflower has 0.184mg of vitamin B6, while hearts of palm have 0.022mg.
  • Cauliflower contains less sodium.

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

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +68.9%
Contains less SodiumSodium -93%
Contains more MagnesiumMagnesium +153.3%
Contains more CalciumCalcium +163.6%
Contains more IronIron +645.2%
Contains more CopperCopper +241%
Contains more ZincZinc +325.9%
Contains more PhosphorusPhosphorus +47.7%
Contains more ManganeseManganese +799.4%
Contains more SeleniumSelenium +16.7%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 +510.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin B5Vitamin B5 +429.4%
Contains more Vitamin B6Vitamin B6 +736.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.2%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Hearts of palm DV% diff.
Manganese 0.155mg 1.394mg 54%
Vitamin C 48.2mg 7.9mg 45%
Iron 0.42mg 3.13mg 34%
Sodium 30mg 426mg 17%
Vitamin K 15.5µg 13%
Vitamin B6 0.184mg 0.022mg 12%
Vitamin B5 0.667mg 0.126mg 11%
Copper 0.039mg 0.133mg 10%
Choline 44.3mg 8%
Zinc 0.27mg 1.15mg 8%
Folate 57µg 39µg 5%
Magnesium 15mg 38mg 5%
Calcium 22mg 58mg 4%
Potassium 299mg 177mg 4%
Vitamin B1 0.05mg 0.011mg 3%
Phosphorus 44mg 65mg 3%
Fiber 2g 2.4g 2%
Protein 1.92g 2.52g 1%
Fructose 0.97g 1%
Vitamin E 0.08mg 1%
Polyunsaturated fat 0.031g 0.202g 1%
Fats 0.28g 0.62g 1%
Calories 25kcal 28kcal 0%
Carbs 4.97g 4.62g 0%
Net carbs 2.97g 2.22g N/A
Sugar 1.91g N/A
Selenium 0.6µg 0.7µg 0%
Vitamin B2 0.06mg 0.057mg 0%
Vitamin B3 0.507mg 0.437mg 0%
Saturated fat 0.13g 0.13g 0%
Monounsaturated fat 0.034g 0.103g 0%
Tryptophan 0.02mg 0.023mg 0%
Threonine 0.076mg 0.097mg 0%
Isoleucine 0.071mg 0.101mg 0%
Leucine 0.106mg 0.169mg 0%
Lysine 0.217mg 0.091mg 0%
Methionine 0.02mg 0.042mg 0%
Phenylalanine 0.065mg 0.098mg 0%
Valine 0.125mg 0.114mg 0%
Histidine 0.056mg 0.055mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +31.3%
Contains more FatsFats +121.4%
Contains more OtherOther +168.4%
~equal in Carbs ~4.62g
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 more Mono. FatMonounsaturated fat +202.9%
Contains more Poly. FatPolyunsaturated fat +551.6%
~equal in Saturated fat ~0.13g

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.