Hearts of palm vs. Cauliflower — In-Depth Nutrition Comparison
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What are the main differences between hearts of palm and cauliflower?
- Hearts of palm are richer in manganese, iron, copper, zinc, and magnesium, yet cauliflower is richer in vitamin C, vitamin B6, and vitamin B5.
- Hearts of palm' daily need coverage for manganese is 54% higher.
- Hearts of palm have 14 times more sodium than cauliflower. Hearts of palm have 426mg of sodium, while cauliflower has 30mg.
We used Hearts of palm, canned and Cauliflower, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +153.3% |
| Contains more CalciumCalcium | +163.6% |
| Contains more IronIron | +645.2% |
| Contains more CopperCopper | +241% |
| Contains more ZincZinc | +325.9% |
| Contains more PhosphorusPhosphorus | +47.7% |
| Contains more ManganeseManganese | +799.4% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more PotassiumPotassium | +68.9% |
| Contains less SodiumSodium | -93% |
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.
| Contains more Vitamin CVitamin C | +510.1% |
| Contains more Vitamin B1Vitamin B1 | +354.5% |
| Contains more Vitamin B3Vitamin B3 | +16% |
| Contains more Vitamin B5Vitamin B5 | +429.4% |
| Contains more Vitamin B6Vitamin B6 | +736.4% |
| Contains more FolateFolate | +46.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +31.3% |
| Contains more FatsFats | +121.4% |
| Contains more OtherOther | +168.4% |
~equal in
Carbs
~4.97g
~equal in
Water
~92.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.103 g
Polyunsaturated fat:
Poly. Fat
0.202 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +202.9% |
| Contains more Poly. FatPolyunsaturated fat | +551.6% |
~equal in
Saturated fat
~0.13g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated fat | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.394mg | 0.155mg | 54% |
| Vitamin C | 7.9mg | 48.2mg | 45% |
| Iron | 3.13mg | 0.42mg | 34% |
| Sodium | 426mg | 30mg | 17% |
| Vitamin K | 15.5µg | 13% | |
| Vitamin B6 | 0.022mg | 0.184mg | 12% |
| Vitamin B5 | 0.126mg | 0.667mg | 11% |
| Copper | 0.133mg | 0.039mg | 10% |
| Choline | 44.3mg | 8% | |
| Zinc | 1.15mg | 0.27mg | 8% |
| Folate | 39µg | 57µg | 5% |
| Magnesium | 38mg | 15mg | 5% |
| Calcium | 58mg | 22mg | 4% |
| Potassium | 177mg | 299mg | 4% |
| Vitamin B1 | 0.011mg | 0.05mg | 3% |
| Phosphorus | 65mg | 44mg | 3% |
| Fiber | 2.4g | 2g | 2% |
| Protein | 2.52g | 1.92g | 1% |
| Fructose | 0.97g | 1% | |
| Vitamin E | 0.08mg | 1% | |
| Polyunsaturated fat | 0.202g | 0.031g | 1% |
| Fats | 0.62g | 0.28g | 1% |
| Calories | 28kcal | 25kcal | 0% |
| Carbs | 4.62g | 4.97g | 0% |
| Net carbs | 2.22g | 2.97g | N/A |
| Sugar | 1.91g | N/A | |
| Selenium | 0.7µg | 0.6µg | 0% |
| Vitamin B2 | 0.057mg | 0.06mg | 0% |
| Vitamin B3 | 0.437mg | 0.507mg | 0% |
| Saturated fat | 0.13g | 0.13g | 0% |
| Monounsaturated fat | 0.103g | 0.034g | 0% |
| Tryptophan | 0.023mg | 0.02mg | 0% |
| Threonine | 0.097mg | 0.076mg | 0% |
| Isoleucine | 0.101mg | 0.071mg | 0% |
| Leucine | 0.169mg | 0.106mg | 0% |
| Lysine | 0.091mg | 0.217mg | 0% |
| Methionine | 0.042mg | 0.02mg | 0% |
| Phenylalanine | 0.098mg | 0.065mg | 0% |
| Valine | 0.114mg | 0.125mg | 0% |
| Histidine | 0.055mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
52%
13%
Comparison summary
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 0)
Which food is cheaper?
Hearts of palm is cheaper (difference - $0.4)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 396mg)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
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The foods are relatively equal in Saturated fat (0.13 g)