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  6. Endive vs. Hearts of palm

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

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The main differences between endive and hearts of palm

  • Endive has more vitamin A, folate, vitamin B5, and vitamin B1; however, hearts of palm have more manganese, iron, magnesium, and phosphorus.
  • Daily need coverage for vitamin A for endive is 43% higher.
  • Hearts of palm have 7 times less vitamin B1 than endive. Endive has 0.08mg of vitamin B1, while hearts of palm have 0.011mg.
  • Endive is lower in sodium.

Food types used in this article are Endive, raw and Hearts of palm, canned.

Infographic

Endive 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.
Endive
Endive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
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 +77.4%
Contains less SodiumSodium -94.8%
Contains more MagnesiumMagnesium +153.3%
Contains more CalciumCalcium +11.5%
Contains more IronIron +277.1%
Contains more CopperCopper +34.3%
Contains more ZincZinc +45.6%
Contains more PhosphorusPhosphorus +132.1%
Contains more ManganeseManganese +231.9%
Contains more SeleniumSelenium +250%

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.
Endive
Endive
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
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 +627.3%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B5Vitamin B5 +614.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +264.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +21.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.437mg
~equal in Vitamin B6 ~0.022mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Hearts of palm DV% diff.
Vitamin K 231µg 193%
Manganese 0.42mg 1.394mg 42%
Iron 0.83mg 3.13mg 29%
Folate 142µg 39µg 26%
Sodium 22mg 426mg 18%
Vitamin B5 0.9mg 0.126mg 15%
Vitamin A 108µg 0µg 12%
Vitamin B1 0.08mg 0.011mg 6%
Phosphorus 28mg 65mg 5%
Magnesium 15mg 38mg 5%
Potassium 314mg 177mg 4%
Copper 0.099mg 0.133mg 4%
Protein 1.25g 2.52g 3%
Fiber 3.1g 2.4g 3%
Zinc 0.79mg 1.15mg 3%
Choline 16.8mg 3%
Vitamin E 0.44mg 3%
Vitamin C 6.5mg 7.9mg 2%
Polyunsaturated fat 0.087g 0.202g 1%
Vitamin B2 0.075mg 0.057mg 1%
Calories 17kcal 28kcal 1%
Selenium 0.2µg 0.7µg 1%
Calcium 52mg 58mg 1%
Fats 0.2g 0.62g 1%
Carbs 3.35g 4.62g 0%
Net carbs 0.25g 2.22g N/A
Sugar 0.25g N/A
Vitamin B3 0.4mg 0.437mg 0%
Vitamin B6 0.02mg 0.022mg 0%
Saturated fat 0.048g 0.13g 0%
Monounsaturated fat 0.004g 0.103g 0%
Tryptophan 0.005mg 0.023mg 0%
Threonine 0.05mg 0.097mg 0%
Isoleucine 0.072mg 0.101mg 0%
Leucine 0.098mg 0.169mg 0%
Lysine 0.063mg 0.091mg 0%
Methionine 0.014mg 0.042mg 0%
Phenylalanine 0.053mg 0.098mg 0%
Valine 0.063mg 0.114mg 0%
Histidine 0.023mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 +101.6%
Contains more FatsFats +210%
Contains more CarbsCarbs +37.9%
Contains more OtherOther +44.7%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 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 -63.1%
Contains more Mono. FatMonounsaturated fat +2475%
Contains more Poly. FatPolyunsaturated fat +132.2%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.