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Hearts of palm vs. Burdock root — In-Depth Nutrition Comparison

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A recap on differences between Hearts of palm and Burdock root

  • Hearts of palm have more Manganese, Iron, Zinc, Copper, and Vitamin C, however, Burdock root is higher in Vitamin B6.
  • Hearts of palm covers your daily Manganese needs 51% more than Burdock root.
  • Burdock root contains 85 times less Sodium than Hearts of palm. Hearts of palm contain 426mg of Sodium, while Burdock root contains 5mg.

Food varieties used in this article are Hearts of palm, canned and Burdock root, raw.

Infographic

Hearts of palm vs Burdock root 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 27% 12% 27% 30% 26% 9% 22% 0.65% 30% 3.8%
Contains more CalciumCalcium +41.5%
Contains more IronIron +291.3%
Contains more CopperCopper +72.7%
Contains more ZincZinc +248.5%
Contains more PhosphorusPhosphorus +27.5%
Contains more ManganeseManganese +500.9%
Contains more PotassiumPotassium +74%
Contains less SodiumSodium -98.8%
~equal in Magnesium ~38mg
~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 10% 0% 7.6% 0% 2.5% 6.9% 5.6% 19% 55% 0% 4% 17% 6.4%
Contains more Vitamin CVitamin C +163.3%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +45.7%
Contains more FolateFolate +69.6%
Contains more Vitamin B5Vitamin B5 +154.8%
Contains more Vitamin B6Vitamin B6 +990.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.01mg
~equal in Vitamin B12 ~0µg

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
17% 80%
Protein: 1.53 g
Fats: 0.15 g
Carbs: 17.34 g
Water: 80.09 g
Other: 0.89 g
Contains more ProteinProtein +64.7%
Contains more FatsFats +313.3%
Contains more WaterWater +12.6%
Contains more OtherOther +129.2%
Contains more CarbsCarbs +275.3%

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
21% 31% 49%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Mono. FatMonounsaturated Fat +178.4%
Contains more Poly. FatPolyunsaturated fat +242.4%
Contains less Sat. FatSaturated Fat -80.8%

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

All nutrients comparison - raw data values

Nutrient Hearts of palm Burdock root Opinion
Calories 28kcal 72kcal Burdock root
Protein 2.52g 1.53g Hearts of palm
Fats 0.62g 0.15g Hearts of palm
Vitamin C 7.9mg 3mg Hearts of palm
Net carbs 2.22g 14.04g Burdock root
Carbs 4.62g 17.34g Burdock root
Magnesium 38mg 38mg
Calcium 58mg 41mg Hearts of palm
Potassium 177mg 308mg Burdock root
Iron 3.13mg 0.8mg Hearts of palm
Sugar 2.9g Hearts of palm
Fiber 2.4g 3.3g Burdock root
Copper 0.133mg 0.077mg Hearts of palm
Zinc 1.15mg 0.33mg Hearts of palm
Phosphorus 65mg 51mg Hearts of palm
Sodium 426mg 5mg Burdock root
Vitamin E 0.38mg Burdock root
Manganese 1.394mg 0.232mg Hearts of palm
Selenium 0.7µg 0.7µg
Vitamin B1 0.011mg 0.01mg Hearts of palm
Vitamin B2 0.057mg 0.03mg Hearts of palm
Vitamin B3 0.437mg 0.3mg Hearts of palm
Vitamin B5 0.126mg 0.321mg Burdock root
Vitamin B6 0.022mg 0.24mg Burdock root
Vitamin K 1.6µg Burdock root
Folate 39µg 23µg Hearts of palm
Choline 11.7mg Burdock root
Saturated Fat 0.13g 0.025g Burdock root
Monounsaturated Fat 0.103g 0.037g Hearts of palm
Polyunsaturated fat 0.202g 0.059g Hearts of palm
Tryptophan 0.023mg 0.006mg Hearts of palm
Threonine 0.097mg 0.026mg Hearts of palm
Isoleucine 0.101mg 0.03mg Hearts of palm
Leucine 0.169mg 0.032mg Hearts of palm
Lysine 0.091mg 0.067mg Hearts of palm
Methionine 0.042mg 0.009mg Hearts of palm
Phenylalanine 0.098mg 0.033mg Hearts of palm
Valine 0.114mg 0.033mg Hearts of palm
Histidine 0.055mg 0.031mg Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Burdock root
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
7%
Hearts of palm
10%
Burdock root
Minerals Daily Need Coverage Score
52%
Hearts of palm
19%
Burdock root

Comparison summary

Which food is richer in minerals?
Hearts of palm
Hearts of palm is relatively richer in minerals
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 2.9g)
Which food contains less Sodium?
Burdock root
Burdock root contains less Sodium (difference - 421mg)
Which food is lower in Saturated Fat?
Burdock root
Burdock root is lower in Saturated Fat (difference - 0.105g)
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 vitamins?
?
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. Burdock root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169974/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.