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  6. Hearts of palm vs. Chinese cabbage

Hearts of palm vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the differences between hearts of palm and Chinese cabbage?

  • Hearts of palm are higher in manganese, iron, copper, zinc, and fiber, yet Chinese cabbage is higher in vitamin A, vitamin C, vitamin B6, and folate.
  • Chinese cabbage's daily need coverage for vitamin A is 89% more.
  • Hearts of palm have 9 times more manganese than Chinese cabbage. While hearts of palm have 1.394mg of manganese, Chinese cabbage has only 0.159mg.
  • The amount of sodium in Chinese cabbage is lower.

We used Hearts of palm, canned and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Hearts of palm vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +291.3%
Contains more CopperCopper +533.3%
Contains more ZincZinc +505.3%
Contains more PhosphorusPhosphorus +75.7%
Contains more ManganeseManganese +776.7%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +81%
Contains more PotassiumPotassium +42.4%
Contains less SodiumSodium -84.7%

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.
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more Vitamin CVitamin C +469.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +22.8%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B6Vitamin B6 +781.8%
Contains more FolateFolate +69.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Chinese cabbage DV% diff.
Manganese 1.394mg 0.159mg 54%
Vitamin C 7.9mg 45mg 41%
Vitamin K 45.5µg 38%
Iron 3.13mg 0.8mg 29%
Vitamin A 0µg 223µg 25%
Sodium 426mg 65mg 16%
Vitamin B6 0.022mg 0.194mg 13%
Copper 0.133mg 0.021mg 12%
Zinc 1.15mg 0.19mg 9%
Folate 39µg 66µg 7%
Fiber 2.4g 1g 6%
Magnesium 38mg 19mg 5%
Calcium 58mg 105mg 5%
Phosphorus 65mg 37mg 4%
Vitamin B1 0.011mg 0.04mg 2%
Protein 2.52g 1.5g 2%
Potassium 177mg 252mg 2%
Choline 6.4mg 1%
Polyunsaturated fat 0.202g 0.096g 1%
Vitamin B5 0.126mg 0.088mg 1%
Calories 28kcal 13kcal 1%
Vitamin B2 0.057mg 0.07mg 1%
Carbs 4.62g 2.18g 1%
Fats 0.62g 0.2g 1%
Vitamin E 0.09mg 1%
Net carbs 2.22g 1.18g N/A
Sugar 1.18g N/A
Selenium 0.7µg 0.5µg 0%
Vitamin B3 0.437mg 0.5mg 0%
Saturated fat 0.13g 0.027g 0%
Monounsaturated fat 0.103g 0.015g 0%
Tryptophan 0.023mg 0.015mg 0%
Threonine 0.097mg 0.049mg 0%
Isoleucine 0.101mg 0.085mg 0%
Leucine 0.169mg 0.088mg 0%
Lysine 0.091mg 0.089mg 0%
Methionine 0.042mg 0.009mg 0%
Phenylalanine 0.098mg 0.044mg 0%
Valine 0.114mg 0.066mg 0%
Histidine 0.055mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +68%
Contains more FatsFats +210%
Contains more CarbsCarbs +111.9%
Contains more OtherOther +155%
~equal in Water ~95.32g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +586.7%
Contains more Poly. FatPolyunsaturated fat +110.4%
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.