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  6. Garlic vs. Heart of palm

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

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What are the differences between garlic and heart of palm?

  • Garlic is higher in vitamin B6, vitamin C, selenium, calcium, and vitamin B1, yet heart of palm is higher in potassium, copper, zinc, vitamin B2, and folate.
  • Heart of palm's daily need coverage for potassium is 41% more.
  • Garlic has 20 times more selenium than heart of palm. While garlic has 14.2µg of selenium, heart of palm has only 0.7µg.

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

Infographic

Garlic 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.
Garlic
Garlic
4
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +905.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1928.6%
Contains more PotassiumPotassium +350.4%
Contains more CopperCopper +115.4%
Contains more ZincZinc +221.6%
Contains less SodiumSodium -17.6%
~equal in Iron ~1.69mg
~equal in Phosphorus ~140mg

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
6
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +290%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Heart of palm DV% diff.
Manganese 1.672mg 73%
Potassium 401mg 1806mg 41%
Copper 0.299mg 0.644mg 38%
Vitamin B6 1.235mg 0.81mg 33%
Vitamin C 31.2mg 8mg 26%
Selenium 14.2µg 0.7µg 25%
Zinc 1.16mg 3.73mg 23%
Calcium 181mg 18mg 16%
Vitamin B1 0.2mg 0.05mg 13%
Vitamin B5 0.596mg 12%
Protein 6.36g 2.7g 7%
Folate 3µg 24µg 5%
Vitamin B2 0.11mg 0.18mg 5%
Choline 23.2mg 0mg 4%
Magnesium 25mg 10mg 4%
Vitamin E 0.08mg 0.5mg 3%
Calories 149kcal 115kcal 2%
Phosphorus 153mg 140mg 2%
Fiber 2.1g 1.5g 2%
Carbs 33.06g 25.61g 2%
Polyunsaturated fat 0.249g 0.089g 1%
Vitamin B3 0.7mg 0.9mg 1%
Vitamin K 1.7µg 0µg 1%
Fats 0.5g 0.2g 0%
Net carbs 30.96g 24.11g N/A
Iron 1.7mg 1.69mg 0%
Sugar 1g 17.16g N/A
Sodium 17mg 14mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 0.089g 0.046g 0%
Monounsaturated fat 0.011g 0.005g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 ProteinProtein +135.6%
Contains more FatsFats +150%
Contains more CarbsCarbs +29.1%
Contains more WaterWater +18.6%
Contains more OtherOther +32.7%

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
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 more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +179.8%
Contains less Sat. FatSaturated fat -48.3%

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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. 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.