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
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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.
Contains
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Potassium
+68.9%
Contains
less
Sodium
-93%
Contains
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Calcium
+163.6%
Contains
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Iron
+645.2%
Contains
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Magnesium
+153.3%
Contains
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Phosphorus
+47.7%
Contains
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Zinc
+325.9%
Contains
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Copper
+241%
Contains
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Manganese
+799.4%
Contains
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Selenium
+16.7%
Contains
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Potassium
+68.9%
Contains
less
Sodium
-93%
Contains
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Calcium
+163.6%
Contains
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Iron
+645.2%
Contains
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Magnesium
+153.3%
Contains
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Phosphorus
+47.7%
Contains
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Zinc
+325.9%
Contains
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Copper
+241%
Contains
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Manganese
+799.4%
Contains
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Selenium
+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.
:
Contains
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Vitamin C
+510.1%
Contains
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Vitamin B1
+354.5%
Contains
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Vitamin B3
+16%
Contains
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Vitamin B5
+429.4%
Contains
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Vitamin B6
+736.4%
Contains
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Folate
+46.2%
Equal in Vitamin B2 - 0.057
Contains
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Vitamin C
+510.1%
Contains
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Vitamin B1
+354.5%
Contains
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Vitamin B3
+16%
Contains
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Vitamin B5
+429.4%
Contains
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Vitamin B6
+736.4%
Contains
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Folate
+46.2%
Equal in Vitamin B2 - 0.057
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+31.3%
Contains
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Fats
+121.4%
Contains
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Other
+168.4%
Equal in Carbs - 4.62
Equal in Water - 90.2
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Contains
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Protein
+31.3%
Contains
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Fats
+121.4%
Contains
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Other
+168.4%
Equal in Carbs - 4.62
Equal in Water - 90.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+202.9%
Contains
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Polyunsaturated fat
+551.6%
Equal in Saturated Fat - 0.13
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Contains
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Monounsaturated Fat
+202.9%
Contains
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Polyunsaturated fat
+551.6%
Equal in Saturated Fat - 0.13
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated Fat | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.97g | 2.22g |
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| Protein | 1.92g | 2.52g |
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| Fats | 0.28g | 0.62g |
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| Carbs | 4.97g | 4.62g |
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| Calories | 25kcal | 28kcal |
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| Fructose | 0.97g |
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| Sugar | 1.91g |
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| Fiber | 2g | 2.4g |
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| Calcium | 22mg | 58mg |
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| Iron | 0.42mg | 3.13mg |
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| Magnesium | 15mg | 38mg |
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| Phosphorus | 44mg | 65mg |
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| Potassium | 299mg | 177mg |
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| Sodium | 30mg | 426mg |
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| Zinc | 0.27mg | 1.15mg |
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| Copper | 0.039mg | 0.133mg |
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| Manganese | 0.155mg | 1.394mg |
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| Selenium | 0.6µg | 0.7µg |
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| Vitamin E | 0.08mg |
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| Vitamin C | 48.2mg | 7.9mg |
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| Vitamin B1 | 0.05mg | 0.011mg |
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| Vitamin B2 | 0.06mg | 0.057mg |
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| Vitamin B3 | 0.507mg | 0.437mg |
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| Vitamin B5 | 0.667mg | 0.126mg |
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| Vitamin B6 | 0.184mg | 0.022mg |
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| Folate | 57µg | 39µg |
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| Vitamin K | 15.5µg |
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| Tryptophan | 0.02mg | 0.023mg |
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| Threonine | 0.076mg | 0.097mg |
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| Isoleucine | 0.071mg | 0.101mg |
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| Leucine | 0.106mg | 0.169mg |
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| Lysine | 0.217mg | 0.091mg |
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| Methionine | 0.02mg | 0.042mg |
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| Phenylalanine | 0.065mg | 0.098mg |
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| Valine | 0.125mg | 0.114mg |
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| Histidine | 0.056mg | 0.055mg |
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| Saturated Fat | 0.13g | 0.13g | |
| Monounsaturated Fat | 0.034g | 0.103g |
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| Polyunsaturated fat | 0.031g | 0.202g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
8%
Minerals Daily Need Coverage Score
13%
52%
Comparison summary
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 0)
Which food is cheaper?
Hearts of palm is cheaper (difference - $0.4)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 396mg)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
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The foods are relatively equal in Saturated Fat (0.13 g)