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

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What are the differences between Fireweed and Heart of palm?

  • Fireweed is higher in Calcium, Fiber, Magnesium, Vitamin B3, Folate, and Vitamin A RAE, yet Heart of palm is higher in Potassium, Copper, Vitamin B6, and Zinc.
  • Fireweed's daily need coverage for Calcium is 41% more.
  • Fireweed has 60 times more Vitamin A RAE than Heart of palm. While Fireweed has 180µg of Vitamin A RAE, Heart of palm has only 3µg.

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

Infographic

Fireweed 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.
Contains more Calcium +2283.3%
Contains more Iron +42%
Contains more Magnesium +1460%
Contains more Selenium +28.6%
Contains more Phosphorus +29.6%
Contains more Potassium +265.6%
Contains less Sodium -58.8%
Contains more Zinc +40.2%
Contains more Copper +101.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +2283.3%
Contains more Iron +42%
Contains more Magnesium +1460%
Contains more Selenium +28.6%
Contains more Phosphorus +29.6%
Contains more Potassium +265.6%
Contains less Sodium -58.8%
Contains more Zinc +40.2%
Contains more Copper +101.3%

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.
:
Contains more Vitamin A +5191.2%
Contains more Vitamin B3 +419.3%
Contains more Folate +366.7%
Contains more Vitamin C +263.6%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B6 +28.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 216% 0% 0% 8% 9% 32% 88% 82% 146% 85% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin A +5191.2%
Contains more Vitamin B3 +419.3%
Contains more Folate +366.7%
Contains more Vitamin C +263.6%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B6 +28.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +74.4%
Contains more Fats +1275%
Contains more Other +27.6%
Contains more Carbs +33.2%
Equal in Water - 69.5
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 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 Protein +74.4%
Contains more Fats +1275%
Contains more Other +27.6%
Contains more Carbs +33.2%
Equal in Water - 69.5

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fireweed Heart of palm
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fireweed Heart of palm Opinion
Net carbs 8.62g 24.11g Heart of palm
Protein 4.71g 2.7g Fireweed
Fats 2.75g 0.2g Fireweed
Carbs 19.22g 25.61g Heart of palm
Calories 103kcal 115kcal Heart of palm
Sugar 17.16g Fireweed
Fiber 10.6g 1.5g Fireweed
Calcium 429mg 18mg Fireweed
Iron 2.4mg 1.69mg Fireweed
Magnesium 156mg 10mg Fireweed
Phosphorus 108mg 140mg Heart of palm
Potassium 494mg 1806mg Heart of palm
Sodium 34mg 14mg Heart of palm
Zinc 2.66mg 3.73mg Heart of palm
Copper 0.32mg 0.644mg Heart of palm
Manganese 6.704mg Fireweed
Selenium 0.9µg 0.7µg Fireweed
Vitamin A 3598IU 68IU Fireweed
Vitamin A RAE 180µg 3µg Fireweed
Vitamin E 0.5mg Heart of palm
Vitamin C 2.2mg 8mg Heart of palm
Vitamin B1 0.033mg 0.05mg Heart of palm
Vitamin B2 0.137mg 0.18mg Heart of palm
Vitamin B3 4.674mg 0.9mg Fireweed
Vitamin B5 1.356mg Fireweed
Vitamin B6 0.632mg 0.81mg Heart of palm
Folate 112µg 24µg Fireweed
Saturated Fat 0.046g Fireweed
Monounsaturated Fat 0.005g Heart of palm
Polyunsaturated fat 0.089g Heart of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
55%
Fireweed
26%
Heart of palm
Minerals Daily Need Coverage Score
148%
Fireweed
62%
Heart of palm

Comparison summary

Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 20mg)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $3)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 17.16g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.