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

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Significant differences between hearts of palm and chinese broccoli

  • Hearts of palm have more manganese, iron, copper, and zinc; however, chinese broccoli is richer in vitamin C, folate, vitamin A, vitamin B1, and vitamin B2.
  • Hearts of palm cover your daily manganese needs 49% more than chinese broccoli.
  • Chinese broccoli has 61 times less sodium than hearts of palm. Hearts of palm have 426mg of sodium, while chinese broccoli has 7mg.

Specific food types used in this comparison are Hearts of palm, canned and Broccoli, chinese, cooked.

Infographic

Hearts of palm vs Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +111.1%
Contains more IronIron +458.9%
Contains more CopperCopper +118%
Contains more ZincZinc +194.9%
Contains more PhosphorusPhosphorus +58.5%
Contains more ManganeseManganese +428%
Contains more CalciumCalcium +72.4%
Contains more PotassiumPotassium +47.5%
Contains less SodiumSodium -98.4%
Contains more SeleniumSelenium +85.7%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin CVitamin C +257%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +763.6%
Contains more Vitamin B2Vitamin B2 +156.1%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B6Vitamin B6 +218.2%
Contains more FolateFolate +153.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.437mg
~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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +121.1%
Contains more CarbsCarbs +21.3%
Contains more OtherOther +158.2%
Contains more FatsFats +16.1%
~equal in Water ~93.54g

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +106%
Contains less Sat. FatSaturated fat -15.4%
Contains more Poly. FatPolyunsaturated fat +63.4%

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 Chinese broccoli
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Hearts of palm Chinese broccoli DV% diff.
Vitamin K 84.8µg 71%
Manganese 1.394mg 0.264mg 49%
Iron 3.13mg 0.56mg 32%
Vitamin C 7.9mg 28.2mg 23%
Sodium 426mg 7mg 18%
Folate 39µg 99µg 15%
Vitamin A 0µg 82µg 9%
Copper 0.133mg 0.061mg 8%
Vitamin B1 0.011mg 0.095mg 7%
Zinc 1.15mg 0.39mg 7%
Vitamin B2 0.057mg 0.146mg 7%
Magnesium 38mg 18mg 5%
Choline 25.3mg 5%
Calcium 58mg 100mg 4%
Vitamin B6 0.022mg 0.07mg 4%
Phosphorus 65mg 41mg 3%
Vitamin E 0.48mg 3%
Protein 2.52g 1.14g 3%
Potassium 177mg 261mg 2%
Vitamin B5 0.126mg 0.159mg 1%
Polyunsaturated fat 0.202g 0.33g 1%
Selenium 0.7µg 1.3µg 1%
Calories 28kcal 22kcal 0%
Fats 0.62g 0.72g 0%
Carbs 4.62g 3.81g 0%
Net carbs 2.22g 1.31g N/A
Sugar 0.84g N/A
Fiber 2.4g 2.5g 0%
Vitamin B3 0.437mg 0.437mg 0%
Saturated fat 0.13g 0.11g 0%
Monounsaturated fat 0.103g 0.05g 0%
Tryptophan 0.023mg 0%
Threonine 0.097mg 0%
Isoleucine 0.101mg 0%
Leucine 0.169mg 0%
Lysine 0.091mg 0%
Methionine 0.042mg 0%
Phenylalanine 0.098mg 0%
Valine 0.114mg 0%
Histidine 0.055mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
52%
Hearts of palm
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Hearts of palm
Hearts of palm is relatively richer in minerals
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 419mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.02g)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.