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  6. Eggplant vs. Hearts of palm

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

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Significant differences between eggplant and hearts of palm

  • The amount of manganese, iron, zinc, vitamin C, phosphorus, copper, and magnesium in hearts of palm is higher than in eggplant.
  • Hearts of palm cover your daily manganese needs 51% more than eggplant.
  • Eggplant contains less sodium.

Specific food types used in this comparison are Eggplant, raw and Hearts of palm, canned.

Infographic

Eggplant 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 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 1.6%
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 +29.4%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +544.4%
Contains more IronIron +1260.9%
Contains more CopperCopper +64.2%
Contains more ZincZinc +618.8%
Contains more PhosphorusPhosphorus +170.8%
Contains more ManganeseManganese +500.9%
Contains more SeleniumSelenium +133.3%

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 7.3% 0.33% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17% 3.8%
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B3Vitamin B3 +48.5%
Contains more Vitamin B5Vitamin B5 +123%
Contains more Vitamin B6Vitamin B6 +281.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +259.1%
Contains more Vitamin B2Vitamin B2 +54.1%
Contains more FolateFolate +77.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Eggplant Hearts of palm DV% diff.
Manganese 0.232mg 1.394mg 51%
Iron 0.23mg 3.13mg 36%
Sodium 2mg 426mg 18%
Zinc 0.16mg 1.15mg 9%
Vitamin C 2.2mg 7.9mg 6%
Magnesium 14mg 38mg 6%
Copper 0.081mg 0.133mg 6%
Phosphorus 24mg 65mg 6%
Vitamin B6 0.084mg 0.022mg 5%
Calcium 9mg 58mg 5%
Folate 22µg 39µg 4%
Vitamin K 3.5µg 3%
Vitamin B5 0.281mg 0.126mg 3%
Protein 0.98g 2.52g 3%
Fructose 1.54g 2%
Vitamin B2 0.037mg 0.057mg 2%
Vitamin B1 0.039mg 0.011mg 2%
Vitamin E 0.3mg 2%
Fiber 3g 2.4g 2%
Potassium 229mg 177mg 2%
Fats 0.18g 0.62g 1%
Selenium 0.3µg 0.7µg 1%
Polyunsaturated fat 0.076g 0.202g 1%
Vitamin B3 0.649mg 0.437mg 1%
Choline 6.9mg 1%
Calories 25kcal 28kcal 0%
Net carbs 2.88g 2.22g N/A
Carbs 5.88g 4.62g 0%
Sugar 3.53g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.034g 0.13g 0%
Monounsaturated fat 0.016g 0.103g 0%
Tryptophan 0.009mg 0.023mg 0%
Threonine 0.037mg 0.097mg 0%
Isoleucine 0.045mg 0.101mg 0%
Leucine 0.064mg 0.169mg 0%
Lysine 0.047mg 0.091mg 0%
Methionine 0.011mg 0.042mg 0%
Phenylalanine 0.043mg 0.098mg 0%
Valine 0.053mg 0.114mg 0%
Histidine 0.023mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 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 CarbsCarbs +27.3%
Contains more ProteinProtein +157.1%
Contains more FatsFats +244.4%
Contains more OtherOther +209.1%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 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 less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +543.8%
Contains more Poly. FatPolyunsaturated fat +165.8%

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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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.