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  6. Edible mushroom vs. Heart of palm

Edible mushroom vs. Heart of palm — In-Depth Nutrition Comparison

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Important differences between edible mushroom and heart of palm

  • Edible mushroom has more vitamin B2, vitamin B3, and selenium; however, heart of palm is richer in vitamin B6, potassium, copper, zinc, iron, phosphorus, and vitamin C.
  • Heart of palm's daily need coverage for vitamin B6 is 54% more.
  • Edible mushroom contains 13 times more selenium than heart of palm. Edible mushroom contains 9.3µg of selenium, while heart of palm contains 0.7µg.

The food varieties used in the comparison are Mushrooms, white, raw and Hearts of palm, raw.

Infographic

Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
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 less SodiumSodium -64.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1228.6%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +467.9%
Contains more IronIron +238%
Contains more CopperCopper +102.5%
Contains more ZincZinc +617.3%
Contains more PhosphorusPhosphorus +62.8%

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B2Vitamin B2 +123.3%
Contains more Vitamin B3Vitamin B3 +300.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +281%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B6Vitamin B6 +678.8%
Contains more FolateFolate +41.2%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Edible mushroom Heart of palm DV% diff.
Vitamin B6 0.104mg 0.81mg 54%
Potassium 318mg 1806mg 44%
Copper 0.318mg 0.644mg 36%
Vitamin B5 1.497mg 30%
Zinc 0.52mg 3.73mg 29%
Vitamin B3 3.607mg 0.9mg 17%
Vitamin B2 0.402mg 0.18mg 17%
Selenium 9.3µg 0.7µg 16%
Iron 0.5mg 1.69mg 15%
Phosphorus 86mg 140mg 8%
Vitamin C 2.1mg 8mg 7%
Carbs 3.26g 25.61g 7%
Calories 22kcal 115kcal 5%
Choline 17.3mg 0mg 3%
Vitamin B1 0.081mg 0.05mg 3%
Vitamin E 0.01mg 0.5mg 3%
Fiber 1g 1.5g 2%
Manganese 0.047mg 2%
Vitamin B12 0.04µg 0µg 2%
Folate 17µg 24µg 2%
Calcium 3mg 18mg 2%
Vitamin D 0.2µg 0µg 1%
Protein 3.09g 2.7g 1%
Vitamin D 7IU 0IU 1%
Fats 0.34g 0.2g 0%
Net carbs 2.26g 24.11g N/A
Magnesium 9mg 10mg 0%
Sugar 1.98g 17.16g N/A
Sodium 5mg 14mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 0.05g 0.046g 0%
Monounsaturated fat 0g 0.005g 0%
Polyunsaturated fat 0.16g 0.089g 0%
Tryptophan 0.035mg 0%
Threonine 0.107mg 0%
Isoleucine 0.076mg 0%
Leucine 0.12mg 0%
Lysine 0.107mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.085mg 0%
Valine 0.232mg 0%
Histidine 0.057mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 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 ProteinProtein +14.4%
Contains more FatsFats +70%
Contains more WaterWater +33%
Contains more CarbsCarbs +685.6%
Contains more OtherOther +131.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 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 Poly. FatPolyunsaturated fat +79.8%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Saturated fat ~0.046g

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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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.