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  6. Asparagus vs. Heart of palm

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

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Summary of differences between asparagus and heart of palm

  • Asparagus has more vitamin K, vitamin A, vitamin B1, folate, and iron, while heart of palm has more vitamin B6, copper, potassium, zinc, and phosphorus.
  • Heart of palm covers your daily need for vitamin B6, 55% more than asparagus.

These are the specific foods used in this comparison Asparagus, raw and Hearts of palm, raw.

Infographic

Asparagus vs Heart of palm infographic
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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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +33.3%
Contains more IronIron +26.6%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +228.6%
Contains more PotassiumPotassium +794.1%
Contains more CopperCopper +240.7%
Contains more ZincZinc +590.7%
Contains more PhosphorusPhosphorus +169.2%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin EVitamin E +126%
Contains more Vitamin B1Vitamin B1 +186%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +116.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more Vitamin B6Vitamin B6 +790.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Heart of palm DV% diff.
Vitamin B6 0.091mg 0.81mg 55%
Copper 0.189mg 0.644mg 51%
Potassium 202mg 1806mg 47%
Vitamin K 41.6µg 0µg 35%
Zinc 0.54mg 3.73mg 29%
Phosphorus 52mg 140mg 13%
Vitamin B1 0.143mg 0.05mg 8%
Folate 52µg 24µg 7%
Carbs 3.88g 25.61g 7%
Manganese 0.158mg 7%
Iron 2.14mg 1.69mg 6%
Vitamin B5 0.274mg 5%
Calories 20kcal 115kcal 5%
Vitamin A 38µg 3µg 4%
Vitamin E 1.13mg 0.5mg 4%
Choline 16mg 0mg 3%
Selenium 2.3µg 0.7µg 3%
Vitamin C 5.6mg 8mg 3%
Vitamin B2 0.141mg 0.18mg 3%
Fiber 2.1g 1.5g 2%
Protein 2.2g 2.7g 1%
Sodium 2mg 14mg 1%
Calcium 24mg 18mg 1%
Fructose 1g 1%
Magnesium 14mg 10mg 1%
Fats 0.12g 0.2g 0%
Net carbs 1.78g 24.11g N/A
Sugar 1.88g 17.16g N/A
Vitamin B3 0.978mg 0.9mg 0%
Saturated fat 0.04g 0.046g 0%
Monounsaturated fat 0g 0.005g 0%
Polyunsaturated fat 0.05g 0.089g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 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% 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 WaterWater +34.1%
Contains more ProteinProtein +22.7%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +560.1%
Contains more OtherOther +243.1%

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
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 less Sat. FatSaturated fat -13%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +78%

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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. 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.