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  6. Hearts of palm vs. Bamboo shoots

Hearts of palm vs. Bamboo shoots — In-Depth Nutrition Comparison

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What are the differences between hearts of palm and bamboo shoots?

  • Hearts of palm are higher in manganese, iron, magnesium, and folate, yet bamboo shoots are higher in vitamin B6, vitamin B1, potassium, and copper.
  • Hearts of palm' daily need coverage for manganese is 49% more.
  • Hearts of palm have 107 times more sodium than bamboo shoots. While hearts of palm have 426mg of sodium, bamboo shoots have only 4mg.

We used Hearts of palm, canned and Bamboo shoots, raw types in this article.

Infographic

Hearts of palm vs Bamboo shoots 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 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +1166.7%
Contains more CalciumCalcium +346.2%
Contains more IronIron +526%
Contains more ManganeseManganese +432.1%
Contains more PotassiumPotassium +201.1%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +14.3%
~equal in Zinc ~1.1mg
~equal in Phosphorus ~59mg

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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +97.5%
Contains more FolateFolate +457.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1263.6%
Contains more Vitamin B2Vitamin B2 +22.8%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B5Vitamin B5 +27.8%
Contains more Vitamin B6Vitamin B6 +990.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Hearts of palm Bamboo shoots DV% diff.
Manganese 1.394mg 0.262mg 49%
Iron 3.13mg 0.5mg 33%
Sodium 426mg 4mg 18%
Vitamin B6 0.022mg 0.24mg 17%
Vitamin B1 0.011mg 0.15mg 12%
Potassium 177mg 533mg 10%
Magnesium 38mg 3mg 8%
Folate 39µg 7µg 8%
Vitamin E 1mg 7%
Copper 0.133mg 0.19mg 6%
Calcium 58mg 13mg 5%
Vitamin C 7.9mg 4mg 4%
Fiber 2.4g 2.2g 1%
Phosphorus 65mg 59mg 1%
Vitamin B2 0.057mg 0.07mg 1%
Vitamin B3 0.437mg 0.6mg 1%
Vitamin B5 0.126mg 0.161mg 1%
Calories 28kcal 27kcal 0%
Protein 2.52g 2.6g 0%
Fats 0.62g 0.3g 0%
Carbs 4.62g 5.2g 0%
Net carbs 2.22g 3g N/A
Sugar 3g N/A
Zinc 1.15mg 1.1mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.8µg 0%
Saturated fat 0.13g 0.069g 0%
Monounsaturated fat 0.103g 0.007g 0%
Polyunsaturated fat 0.202g 0.134g 0%
Tryptophan 0.023mg 0.027mg 0%
Threonine 0.097mg 0.086mg 0%
Isoleucine 0.101mg 0.088mg 0%
Leucine 0.169mg 0.14mg 0%
Lysine 0.091mg 0.134mg 0%
Methionine 0.042mg 0.03mg 0%
Phenylalanine 0.098mg 0.09mg 0%
Valine 0.114mg 0.106mg 0%
Histidine 0.055mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more FatsFats +106.7%
Contains more OtherOther +126.7%
Contains more CarbsCarbs +12.6%
~equal in Protein ~2.6g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +1371.4%
Contains more Poly. FatPolyunsaturated fat +50.7%
Contains less Sat. FatSaturated fat -46.9%

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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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients
  2. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.