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

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How are Hearts of palm and Artichoke different?

  • Hearts of palm are richer in Manganese, Iron, and Zinc, while Artichoke is higher in Fiber, Copper, Folate, Vitamin B6, Potassium, and Magnesium.
  • Hearts of palm covers your daily need of Manganese 49% more than Artichoke.
  • Hearts of palm contain 5 times more Sodium than Artichoke. Hearts of palm contain 426mg of Sodium, while Artichoke contains 94mg.

Hearts of palm, canned and Artichokes, (globe or french), raw types were used in this article.

Infographic

Hearts of palm vs Artichoke 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.
Contains more Calcium +31.8%
Contains more Iron +144.5%
Contains more Zinc +134.7%
Contains more Manganese +444.5%
Contains more Selenium +250%
Contains more Magnesium +57.9%
Contains more Phosphorus +38.5%
Contains more Potassium +109%
Contains less Sodium -77.9%
Contains more Copper +73.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 117% 27% 28% 16% 56% 31% 44% 182% 3.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 48% 43% 39% 33% 12% 13% 77% 33% 1.1%
Contains more Calcium +31.8%
Contains more Iron +144.5%
Contains more Zinc +134.7%
Contains more Manganese +444.5%
Contains more Selenium +250%
Contains more Magnesium +57.9%
Contains more Phosphorus +38.5%
Contains more Potassium +109%
Contains less Sodium -77.9%
Contains more Copper +73.7%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +48.1%
Contains more Vitamin B1 +554.5%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +139.4%
Contains more Vitamin B5 +168.3%
Contains more Vitamin B6 +427.3%
Contains more Folate +74.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 26% 2.8% 13% 8.2% 7.6% 5.1% 29% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.78% 3.8% 0% 39% 18% 15% 20% 20% 27% 51% 0% 19% 37%
Contains more Vitamin A +∞%
Contains more Vitamin C +48.1%
Contains more Vitamin B1 +554.5%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +139.4%
Contains more Vitamin B5 +168.3%
Contains more Vitamin B6 +427.3%
Contains more Folate +74.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +313.3%
Contains more Other +80.5%
Contains more Protein +29.8%
Contains more Carbs +127.5%
Equal in Water - 84.94
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more Fats +313.3%
Contains more Other +80.5%
Contains more Protein +29.8%
Contains more Carbs +127.5%
Equal in Water - 84.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1960%
Contains more Polyunsaturated fat +215.6%
Contains less Saturated Fat -72.3%
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +1960%
Contains more Polyunsaturated fat +215.6%
Contains less Saturated Fat -72.3%

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 Artichoke
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Hearts of palm Artichoke Opinion
Net carbs 2.22g 5.11g Artichoke
Protein 2.52g 3.27g Artichoke
Fats 0.62g 0.15g Hearts of palm
Carbs 4.62g 10.51g Artichoke
Calories 28kcal 47kcal Artichoke
Sugar 0.99g Hearts of palm
Fiber 2.4g 5.4g Artichoke
Calcium 58mg 44mg Hearts of palm
Iron 3.13mg 1.28mg Hearts of palm
Magnesium 38mg 60mg Artichoke
Phosphorus 65mg 90mg Artichoke
Potassium 177mg 370mg Artichoke
Sodium 426mg 94mg Artichoke
Zinc 1.15mg 0.49mg Hearts of palm
Copper 0.133mg 0.231mg Artichoke
Manganese 1.394mg 0.256mg Hearts of palm
Selenium 0.7µg 0.2µg Hearts of palm
Vitamin A 0IU 13IU Artichoke
Vitamin A RAE 0µg 1µg Artichoke
Vitamin E 0.19mg Artichoke
Vitamin C 7.9mg 11.7mg Artichoke
Vitamin B1 0.011mg 0.072mg Artichoke
Vitamin B2 0.057mg 0.066mg Artichoke
Vitamin B3 0.437mg 1.046mg Artichoke
Vitamin B5 0.126mg 0.338mg Artichoke
Vitamin B6 0.022mg 0.116mg Artichoke
Folate 39µg 68µg Artichoke
Choline 34.4mg Artichoke
Vitamin K 14.8µg Artichoke
Tryptophan 0.023mg Hearts of palm
Threonine 0.097mg Hearts of palm
Isoleucine 0.101mg Hearts of palm
Leucine 0.169mg Hearts of palm
Lysine 0.091mg Hearts of palm
Methionine 0.042mg Hearts of palm
Phenylalanine 0.098mg Hearts of palm
Valine 0.114mg Hearts of palm
Histidine 0.055mg Hearts of palm
Saturated Fat 0.13g 0.036g Artichoke
Monounsaturated Fat 0.103g 0.005g Hearts of palm
Polyunsaturated fat 0.202g 0.064g Hearts of palm

Which food is preferable for your diet?

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

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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
7%
Hearts of palm
19%
Artichoke
Minerals Daily Need Coverage Score
52%
Hearts of palm
31%
Artichoke

Comparison summary

Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 32)
Which food is cheaper?
Hearts of palm
Hearts of palm is cheaper (difference - $0.4)
Which food contains less Sodium?
Artichoke
Artichoke contains less Sodium (difference - 332mg)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.094g)
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.