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  6. Hearts of palm vs. Amaranth leaves

Hearts of palm vs. Amaranth leaves — In-Depth Nutrition Comparison

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The main differences between Hearts of palm and Amaranth leaves

  • Hearts of palm have more Manganese, and Iron, however, Amaranth leaves have more Vitamin C, Vitamin A RAE, Calcium, Vitamin B6, Potassium, Folate, and Vitamin B2.
  • Daily need coverage for Vitamin C from Amaranth leaves is 39% higher.
  • Amaranth leaves have 21 times less Sodium than Hearts of palm. Hearts of palm have 426mg of Sodium, while Amaranth leaves have 20mg.

Food types used in this article are Hearts of palm, canned and Amaranth leaves, raw.

Infographic

Hearts of palm vs Amaranth leaves 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.
Hearts of palm
Hearts of palm
4
:
6
Amaranth leaves
Amaranth leaves
Contains more Iron +34.9%
Contains more Phosphorus +30%
Contains more Zinc +27.8%
Contains more Manganese +57.5%
Contains more Calcium +270.7%
Contains more Magnesium +44.7%
Contains more Potassium +245.2%
Contains less Sodium -95.3%
Contains more Copper +21.8%
Contains more Selenium +28.6%
Hearts of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains more Iron +34.9%
Contains more Phosphorus +30%
Contains more Zinc +27.8%
Contains more Manganese +57.5%
Contains more Calcium +270.7%
Contains more Magnesium +44.7%
Contains more Potassium +245.2%
Contains less Sodium -95.3%
Contains more Copper +21.8%
Contains more Selenium +28.6%

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.
Hearts of palm
Hearts of palm
1
:
8
Amaranth leaves
Amaranth leaves
Contains more Vitamin B5 +96.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +448.1%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +177.2%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +772.7%
Contains more Folate +117.9%
Hearts of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 27% 3% 14% 9% 8% 6% 30% 0% 0%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Contains more Vitamin B5 +96.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +448.1%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +177.2%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +772.7%
Contains more Folate +117.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hearts of palm
Hearts of palm
4
:
1
Amaranth leaves
Amaranth leaves
Contains more Fats +87.9%
Contains more Carbs +14.9%
Contains more Other +36%
Equal in Protein - 2.46
Equal in Water - 91.69
Hearts of palm
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more Fats +87.9%
Contains more Carbs +14.9%
Contains more Other +36%
Equal in Protein - 2.46
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hearts of palm
Hearts of palm
2
:
1
Amaranth leaves
Amaranth leaves
Contains more Monounsaturated Fat +35.5%
Contains more Polyunsaturated fat +37.4%
Contains less Saturated Fat -30%
Hearts of palm
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +35.5%
Contains more Polyunsaturated fat +37.4%
Contains less Saturated Fat -30%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hearts of palm Amaranth leaves Opinion
Net carbs 2.22g 4.02g Amaranth leaves
Protein 2.52g 2.46g Hearts of palm
Fats 0.62g 0.33g Hearts of palm
Carbs 4.62g 4.02g Hearts of palm
Calories 28kcal 23kcal Hearts of palm
Fiber 2.4g Hearts of palm
Calcium 58mg 215mg Amaranth leaves
Iron 3.13mg 2.32mg Hearts of palm
Magnesium 38mg 55mg Amaranth leaves
Phosphorus 65mg 50mg Hearts of palm
Potassium 177mg 611mg Amaranth leaves
Sodium 426mg 20mg Amaranth leaves
Zinc 1.15mg 0.9mg Hearts of palm
Copper 0.133mg 0.162mg Amaranth leaves
Manganese 1.394mg 0.885mg Hearts of palm
Selenium 0.7µg 0.9µg Amaranth leaves
Vitamin A 0IU 2917IU Amaranth leaves
Vitamin A RAE 0µg 146µg Amaranth leaves
Vitamin C 7.9mg 43.3mg Amaranth leaves
Vitamin B1 0.011mg 0.027mg Amaranth leaves
Vitamin B2 0.057mg 0.158mg Amaranth leaves
Vitamin B3 0.437mg 0.658mg Amaranth leaves
Vitamin B5 0.126mg 0.064mg Hearts of palm
Vitamin B6 0.022mg 0.192mg Amaranth leaves
Folate 39µg 85µg Amaranth leaves
Vitamin K 1140µg Amaranth leaves
Tryptophan 0.023mg 0.031mg Amaranth leaves
Threonine 0.097mg 0.099mg Amaranth leaves
Isoleucine 0.101mg 0.119mg Amaranth leaves
Leucine 0.169mg 0.195mg Amaranth leaves
Lysine 0.091mg 0.127mg Amaranth leaves
Methionine 0.042mg 0.036mg Hearts of palm
Phenylalanine 0.098mg 0.133mg Amaranth leaves
Valine 0.114mg 0.137mg Amaranth leaves
Histidine 0.055mg 0.052mg Hearts of palm
Saturated Fat 0.13g 0.091g Amaranth leaves
Monounsaturated Fat 0.103g 0.076g Hearts of palm
Polyunsaturated fat 0.202g 0.147g Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Amaranth leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
8%
Hearts of palm
278%
Amaranth leaves
Minerals Daily Need Coverage Score
52%
Hearts of palm
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 406mg)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 0.039g)
Which food is richer in vitamins?
Amaranth leaves
Amaranth leaves is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.