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  6. Garlic vs. Hearts of palm

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

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What are the main differences between garlic and hearts of palm?

  • Garlic is richer in vitamin B6, vitamin C, selenium, copper, vitamin B1, phosphorus, calcium, and manganese, yet hearts of palm are richer in iron.
  • Garlic's daily need coverage for vitamin B6 is 93% higher.
  • Garlic has 20 times more selenium than hearts of palm. Garlic has 14.2µg of selenium, while hearts of palm have 0.7µg.
  • Garlic contains less sodium.

We used Garlic, raw and Hearts of palm, canned types in this comparison.

Infographic

Garlic 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.
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 CalciumCalcium +212.1%
Contains more PotassiumPotassium +126.6%
Contains more CopperCopper +124.8%
Contains more PhosphorusPhosphorus +135.4%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +19.9%
Contains more SeleniumSelenium +1928.6%
Contains more MagnesiumMagnesium +52%
Contains more IronIron +84.1%
~equal in Zinc ~1.15mg

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.
Garlic
Garlic
9
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 CVitamin C +294.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1718.2%
Contains more Vitamin B2Vitamin B2 +93%
Contains more Vitamin B3Vitamin B3 +60.2%
Contains more Vitamin B5Vitamin B5 +373%
Contains more Vitamin B6Vitamin B6 +5513.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +1200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Hearts of palm DV% diff.
Vitamin B6 1.235mg 0.022mg 93%
Vitamin C 31.2mg 7.9mg 26%
Selenium 14.2µg 0.7µg 25%
Sodium 17mg 426mg 18%
Iron 1.7mg 3.13mg 18%
Copper 0.299mg 0.133mg 18%
Vitamin B1 0.2mg 0.011mg 16%
Phosphorus 153mg 65mg 13%
Calcium 181mg 58mg 12%
Manganese 1.672mg 1.394mg 12%
Folate 3µg 39µg 9%
Carbs 33.06g 4.62g 9%
Vitamin B5 0.596mg 0.126mg 9%
Protein 6.36g 2.52g 8%
Potassium 401mg 177mg 7%
Calories 149kcal 28kcal 6%
Choline 23.2mg 4%
Vitamin B2 0.11mg 0.057mg 4%
Magnesium 25mg 38mg 3%
Vitamin B3 0.7mg 0.437mg 2%
Vitamin E 0.08mg 1%
Fiber 2.1g 2.4g 1%
Vitamin K 1.7µg 1%
Fats 0.5g 0.62g 0%
Net carbs 30.96g 2.22g N/A
Sugar 1g N/A
Zinc 1.16mg 1.15mg 0%
Saturated fat 0.089g 0.13g 0%
Monounsaturated fat 0.011g 0.103g 0%
Polyunsaturated fat 0.249g 0.202g 0%
Tryptophan 0.066mg 0.023mg 0%
Threonine 0.157mg 0.097mg 0%
Isoleucine 0.217mg 0.101mg 0%
Leucine 0.308mg 0.169mg 0%
Lysine 0.273mg 0.091mg 0%
Methionine 0.076mg 0.042mg 0%
Phenylalanine 0.183mg 0.098mg 0%
Valine 0.291mg 0.114mg 0%
Histidine 0.113mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +152.4%
Contains more CarbsCarbs +615.6%
Contains more FatsFats +24%
Contains more WaterWater +54%
Contains more OtherOther +36%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -31.5%
Contains more Poly. FatPolyunsaturated fat +23.3%
Contains more Mono. FatMonounsaturated fat +836.4%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.