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  6. Hearts of palm vs. Edamame

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

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Summary of differences between hearts of palm and edamame

  • Hearts of palm have more manganese and iron, while edamame has more folate, copper, vitamin B1, phosphorus, fiber, potassium, and vitamin B2.
  • Edamame covers your daily need for folate, 68% more than hearts of palm.
  • Hearts of palm contain 71 times more sodium than edamame. While hearts of palm contain 426mg of sodium, edamame contains only 6mg.

These are the specific foods used in this comparison Hearts of palm, canned and Edamame, frozen, prepared.

Infographic

Hearts of palm vs Edamame 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more IronIron +37.9%
Contains more ManganeseManganese +36.1%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +146.3%
Contains more CopperCopper +159.4%
Contains more ZincZinc +19.1%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +14.3%
~equal in Calcium ~63mg

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%
Edamame
Edamame
10
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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin CVitamin C +29.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1718.2%
Contains more Vitamin B2Vitamin B2 +171.9%
Contains more Vitamin B3Vitamin B3 +109.4%
Contains more Vitamin B5Vitamin B5 +213.5%
Contains more Vitamin B6Vitamin B6 +354.5%
Contains more FolateFolate +697.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Edamame DV% diff.
Folate 39µg 311µg 68%
Copper 0.133mg 0.345mg 24%
Vitamin K 26.7µg 22%
Protein 2.52g 11.91g 19%
Sodium 426mg 6mg 18%
Manganese 1.394mg 1.024mg 16%
Vitamin B1 0.011mg 0.2mg 16%
Phosphorus 65mg 169mg 15%
Polyunsaturated fat 0.202g 2.156g 13%
Iron 3.13mg 2.27mg 11%
Fiber 2.4g 5.2g 11%
Choline 56.3mg 10%
Vitamin B2 0.057mg 0.155mg 8%
Potassium 177mg 436mg 8%
Fats 0.62g 5.2g 7%
Vitamin B6 0.022mg 0.1mg 6%
Magnesium 38mg 64mg 6%
Vitamin B5 0.126mg 0.395mg 5%
Vitamin E 0.68mg 5%
Calories 28kcal 121kcal 5%
Monounsaturated fat 0.103g 1.282g 3%
Vitamin B3 0.437mg 0.915mg 3%
Vitamin A 0µg 15µg 2%
Zinc 1.15mg 1.37mg 2%
Saturated fat 0.13g 0.62g 2%
Vitamin C 7.9mg 6.1mg 2%
Starch 1.51g 1%
Calcium 58mg 63mg 1%
Carbs 4.62g 8.91g 1%
Net carbs 2.22g 3.71g N/A
Sugar 2.18g N/A
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.023mg 0.126mg 0%
Threonine 0.097mg 0.331mg 0%
Isoleucine 0.101mg 0.3mg 0%
Leucine 0.169mg 0.745mg 0%
Lysine 0.091mg 0.745mg 0%
Methionine 0.042mg 0.141mg 0%
Phenylalanine 0.098mg 0.488mg 0%
Valine 0.114mg 0.324mg 0%
Histidine 0.055mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +24%
Contains more OtherOther +68.6%
Contains more ProteinProtein +372.6%
Contains more FatsFats +738.7%
Contains more CarbsCarbs +92.9%

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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -79%
Contains more Mono. FatMonounsaturated fat +1144.7%
Contains more Poly. FatPolyunsaturated fat +967.3%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.