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  6. Cauliflower vs. Heart of palm

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

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What are the differences between cauliflower and heart of palm?

  • Cauliflower is higher in vitamin C, vitamin K, and folate, yet heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2.
  • Heart of palm's daily need coverage for copper is 67% more.

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

Infographic

Cauliflower 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.
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +22.2%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +504%
Contains more IronIron +302.4%
Contains more CopperCopper +1551.3%
Contains more ZincZinc +1281.5%
Contains more PhosphorusPhosphorus +218.2%
Contains less SodiumSodium -53.3%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +502.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +137.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +77.5%
Contains more Vitamin B6Vitamin B6 +340.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Heart of palm DV% diff.
Copper 0.039mg 0.644mg 67%
Vitamin B6 0.184mg 0.81mg 48%
Vitamin C 48.2mg 8mg 45%
Potassium 299mg 1806mg 44%
Zinc 0.27mg 3.73mg 31%
Iron 0.42mg 1.69mg 16%
Phosphorus 44mg 140mg 14%
Vitamin K 15.5µg 0µg 13%
Vitamin B5 0.667mg 13%
Vitamin B2 0.06mg 0.18mg 9%
Choline 44.3mg 0mg 8%
Folate 57µg 24µg 8%
Carbs 4.97g 25.61g 7%
Manganese 0.155mg 7%
Calories 25kcal 115kcal 5%
Vitamin E 0.08mg 0.5mg 3%
Fiber 2g 1.5g 2%
Protein 1.92g 2.7g 2%
Vitamin B3 0.507mg 0.9mg 2%
Sodium 30mg 14mg 1%
Fructose 0.97g 1%
Magnesium 15mg 10mg 1%
Fats 0.28g 0.2g 0%
Net carbs 2.97g 24.11g N/A
Calcium 22mg 18mg 0%
Sugar 1.91g 17.16g N/A
Vitamin A 0µg 3µg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B1 0.05mg 0.05mg 0%
Saturated fat 0.13g 0.046g 0%
Monounsaturated fat 0.034g 0.005g 0%
Polyunsaturated fat 0.031g 0.089g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 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% 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 +40%
Contains more WaterWater +32.5%
Contains more ProteinProtein +40.6%
Contains more CarbsCarbs +415.3%
Contains more OtherOther +161.8%

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
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 more Mono. FatMonounsaturated fat +580%
Contains less Sat. FatSaturated fat -64.6%
Contains more Poly. FatPolyunsaturated fat +187.1%

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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. 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.