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  6. Asparagus vs. Hearts of palm

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

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Important differences between asparagus and hearts of palm

  • Asparagus has more vitamin A, vitamin B1, vitamin B2, copper, and vitamin B6; however, hearts of palm are richer in manganese, iron, magnesium, and zinc.
  • Hearts of palm' daily need coverage for manganese is 54% more.
  • Asparagus contains less sodium.

The food varieties used in the comparison are Asparagus, raw and Hearts of palm, canned.

Infographic

Asparagus 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% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 +14.1%
Contains more CopperCopper +42.1%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +141.7%
Contains more IronIron +46.3%
Contains more ZincZinc +113%
Contains more PhosphorusPhosphorus +25%
Contains more ManganeseManganese +782.3%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 +1200%
Contains more Vitamin B2Vitamin B2 +147.4%
Contains more Vitamin B3Vitamin B3 +123.8%
Contains more Vitamin B5Vitamin B5 +117.5%
Contains more Vitamin B6Vitamin B6 +313.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +41.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Hearts of palm DV% diff.
Manganese 0.158mg 1.394mg 54%
Vitamin K 41.6µg 35%
Sodium 2mg 426mg 18%
Iron 2.14mg 3.13mg 12%
Vitamin B1 0.143mg 0.011mg 11%
Vitamin E 1.13mg 8%
Vitamin B2 0.141mg 0.057mg 6%
Zinc 0.54mg 1.15mg 6%
Magnesium 14mg 38mg 6%
Copper 0.189mg 0.133mg 6%
Vitamin B6 0.091mg 0.022mg 5%
Vitamin A 38µg 0µg 4%
Vitamin B5 0.274mg 0.126mg 3%
Calcium 24mg 58mg 3%
Folate 52µg 39µg 3%
Choline 16mg 3%
Vitamin C 5.6mg 7.9mg 3%
Selenium 2.3µg 0.7µg 3%
Vitamin B3 0.978mg 0.437mg 3%
Phosphorus 52mg 65mg 2%
Polyunsaturated fat 0.05g 0.202g 1%
Fructose 1g 1%
Protein 2.2g 2.52g 1%
Fats 0.12g 0.62g 1%
Fiber 2.1g 2.4g 1%
Potassium 202mg 177mg 1%
Calories 20kcal 28kcal 0%
Net carbs 1.78g 2.22g N/A
Carbs 3.88g 4.62g 0%
Sugar 1.88g N/A
Saturated fat 0.04g 0.13g 0%
Monounsaturated fat 0g 0.103g 0%
Tryptophan 0.027mg 0.023mg 0%
Threonine 0.084mg 0.097mg 0%
Isoleucine 0.075mg 0.101mg 0%
Leucine 0.128mg 0.169mg 0%
Lysine 0.104mg 0.091mg 0%
Methionine 0.031mg 0.042mg 0%
Phenylalanine 0.075mg 0.098mg 0%
Valine 0.115mg 0.114mg 0%
Histidine 0.049mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +14.5%
Contains more FatsFats +416.7%
Contains more CarbsCarbs +19.1%
Contains more OtherOther +251.7%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -69.2%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +304%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.