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

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Important differences between hearts of palm and chicory

  • Hearts of palm have more manganese, iron, copper, zinc, magnesium, vitamin C, and phosphorus than chicory.
  • Hearts of palm' daily need coverage for manganese is 56% more.
  • Hearts of palm contain 213 times more sodium than chicory. Hearts of palm contain 426mg of sodium, while chicory contains 2mg.

The food varieties used in the comparison are Hearts of palm, canned and Chicory, witloof, raw.

Infographic

Hearts of palm vs Chicory 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 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +205.3%
Contains more IronIron +1204.2%
Contains more CopperCopper +160.8%
Contains more ZincZinc +618.8%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +1294%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +19.2%
Contains less SodiumSodium -99.5%

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 9.3% 0.33% 0% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28% 0%
Contains more Vitamin CVitamin C +182.1%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B3Vitamin B3 +173.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +463.6%
Contains more Vitamin B5Vitamin B5 +15.1%
Contains more Vitamin B6Vitamin B6 +90.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~37µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hearts of palm Chicory DV% diff.
Manganese 1.394mg 0.1mg 56%
Iron 3.13mg 0.24mg 36%
Sodium 426mg 2mg 18%
Zinc 1.15mg 0.16mg 9%
Copper 0.133mg 0.051mg 9%
Magnesium 38mg 10mg 7%
Vitamin C 7.9mg 2.8mg 6%
Phosphorus 65mg 26mg 6%
Vitamin B1 0.011mg 0.062mg 4%
Calcium 58mg 19mg 4%
Protein 2.52g 0.9g 3%
Fiber 2.4g 3.1g 3%
Vitamin B6 0.022mg 0.042mg 2%
Vitamin B2 0.057mg 0.027mg 2%
Vitamin B3 0.437mg 0.16mg 2%
Folate 39µg 37µg 1%
Polyunsaturated fat 0.202g 0.044g 1%
Calories 28kcal 17kcal 1%
Selenium 0.7µg 0.2µg 1%
Potassium 177mg 211mg 1%
Fats 0.62g 0.1g 1%
Carbs 4.62g 4g 0%
Net carbs 2.22g 0.9g N/A
Vitamin A 0µg 1µg 0%
Vitamin B5 0.126mg 0.145mg 0%
Saturated fat 0.13g 0.024g 0%
Monounsaturated fat 0.103g 0.002g 0%
Tryptophan 0.023mg 0.016mg 0%
Threonine 0.097mg 0.025mg 0%
Isoleucine 0.101mg 0.054mg 0%
Leucine 0.169mg 0.039mg 0%
Lysine 0.091mg 0.035mg 0%
Methionine 0.042mg 0.005mg 0%
Phenylalanine 0.098mg 0.022mg 0%
Valine 0.114mg 0.041mg 0%
Histidine 0.055mg 0.015mg 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
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more ProteinProtein +180%
Contains more FatsFats +520%
Contains more CarbsCarbs +15.5%
Contains more OtherOther +325%
~equal in Water ~94.52g

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
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +5050%
Contains more Poly. FatPolyunsaturated fat +359.1%
Contains less Sat. FatSaturated fat -81.5%

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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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.