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  6. Hearts of palm vs. Beetroot

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

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Differences between hearts of palm and beetroot

  • Hearts of palm are higher in manganese, iron, zinc, and copper; however, beetroot is richer in folate.
  • Hearts of palm' daily need coverage for manganese is 46% higher.
  • Hearts of palm have 5 times more sodium than beetroot. While hearts of palm have 426mg of sodium, beetroot has only 78mg.

The food types used in this comparison are Hearts of palm, canned and Beets, raw.

Infographic

Hearts of palm vs Beetroot 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.
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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +262.5%
Contains more IronIron +291.3%
Contains more CopperCopper +77.3%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +62.5%
Contains more ManganeseManganese +323.7%
Contains more PotassiumPotassium +83.6%
Contains less SodiumSodium -81.7%
~equal in Selenium ~0.7µg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +61.2%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B3Vitamin B3 +30.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +181.8%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B6Vitamin B6 +204.5%
Contains more FolateFolate +179.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Beetroot DV% diff.
Manganese 1.394mg 0.329mg 46%
Iron 3.13mg 0.8mg 29%
Folate 39µg 109µg 18%
Sodium 426mg 78mg 15%
Zinc 1.15mg 0.35mg 7%
Copper 0.133mg 0.075mg 6%
Magnesium 38mg 23mg 4%
Calcium 58mg 16mg 4%
Potassium 177mg 325mg 4%
Phosphorus 65mg 40mg 4%
Vitamin C 7.9mg 4.9mg 3%
Vitamin B6 0.022mg 0.067mg 3%
Vitamin B1 0.011mg 0.031mg 2%
Fiber 2.4g 2.8g 2%
Protein 2.52g 1.61g 2%
Carbs 4.62g 9.56g 2%
Choline 6mg 1%
Vitamin B5 0.126mg 0.155mg 1%
Polyunsaturated fat 0.202g 0.06g 1%
Vitamin B3 0.437mg 0.334mg 1%
Calories 28kcal 43kcal 1%
Vitamin B2 0.057mg 0.04mg 1%
Fats 0.62g 0.17g 1%
Net carbs 2.22g 6.76g N/A
Sugar 6.76g N/A
Vitamin E 0.04mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.13g 0.027g 0%
Monounsaturated fat 0.103g 0.032g 0%
Tryptophan 0.023mg 0.019mg 0%
Threonine 0.097mg 0.047mg 0%
Isoleucine 0.101mg 0.048mg 0%
Leucine 0.169mg 0.068mg 0%
Lysine 0.091mg 0.058mg 0%
Methionine 0.042mg 0.018mg 0%
Phenylalanine 0.098mg 0.046mg 0%
Valine 0.114mg 0.056mg 0%
Histidine 0.055mg 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +56.5%
Contains more FatsFats +264.7%
Contains more OtherOther +88.9%
Contains more CarbsCarbs +106.9%
~equal in Water ~87.58g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +221.9%
Contains more Poly. FatPolyunsaturated fat +236.7%
Contains less Sat. FatSaturated fat -79.2%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.