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  6. Hearts of palm vs. Broccoli

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

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Differences between hearts of palm and broccoli

  • Hearts of palm are higher in manganese, iron, copper, and zinc; however, broccoli is richer in vitamin C, vitamin A, vitamin B6, vitamin B5, and folate.
  • Broccoli's daily need coverage for vitamin C is 90% higher.
  • Hearts of palm have 13 times more sodium than broccoli. While hearts of palm have 426mg of sodium, broccoli has only 33mg.

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

Infographic

Hearts of palm vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +81%
Contains more CalciumCalcium +23.4%
Contains more IronIron +328.8%
Contains more CopperCopper +171.4%
Contains more ZincZinc +180.5%
Contains more ManganeseManganese +563.8%
Contains more PotassiumPotassium +78.5%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +257.1%
~equal in Phosphorus ~66mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin CVitamin C +1029.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +545.5%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more Vitamin B3Vitamin B3 +46.2%
Contains more Vitamin B5Vitamin B5 +354.8%
Contains more Vitamin B6Vitamin B6 +695.5%
Contains more FolateFolate +61.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Broccoli DV% diff.
Vitamin C 7.9mg 89.2mg 90%
Vitamin K 101.6µg 85%
Manganese 1.394mg 0.21mg 51%
Iron 3.13mg 0.73mg 30%
Sodium 426mg 33mg 17%
Vitamin B6 0.022mg 0.175mg 12%
Vitamin B5 0.126mg 0.573mg 9%
Copper 0.133mg 0.049mg 9%
Zinc 1.15mg 0.41mg 7%
Folate 39µg 63µg 6%
Vitamin E 0.78mg 5%
Vitamin B1 0.011mg 0.071mg 5%
Vitamin B2 0.057mg 0.117mg 5%
Potassium 177mg 316mg 4%
Magnesium 38mg 21mg 4%
Vitamin A 0µg 31µg 3%
Choline 18.7mg 3%
Selenium 0.7µg 2.5µg 3%
Vitamin B3 0.437mg 0.639mg 1%
Polyunsaturated fat 0.202g 0.038g 1%
Fructose 0.68g 1%
Protein 2.52g 2.82g 1%
Calcium 58mg 47mg 1%
Fiber 2.4g 2.6g 1%
Carbs 4.62g 6.64g 1%
Calories 28kcal 34kcal 0%
Fats 0.62g 0.37g 0%
Net carbs 2.22g 4.04g N/A
Sugar 1.7g N/A
Phosphorus 65mg 66mg 0%
Saturated fat 0.13g 0.039g 0%
Monounsaturated fat 0.103g 0.011g 0%
Tryptophan 0.023mg 0.033mg 0%
Threonine 0.097mg 0.088mg 0%
Isoleucine 0.101mg 0.079mg 0%
Leucine 0.169mg 0.129mg 0%
Lysine 0.091mg 0.135mg 0%
Methionine 0.042mg 0.038mg 0%
Phenylalanine 0.098mg 0.117mg 0%
Valine 0.114mg 0.125mg 0%
Histidine 0.055mg 0.059mg 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% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +67.6%
Contains more OtherOther +134.5%
Contains more ProteinProtein +11.9%
Contains more CarbsCarbs +43.7%
~equal in Water ~89.3g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +836.4%
Contains more Poly. FatPolyunsaturated fat +431.6%
Contains less Sat. FatSaturated fat -70%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.