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

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The main differences between hearts of palm and endive

  • Hearts of palm have more manganese, iron, magnesium, and phosphorus; however, endive has more vitamin A, folate, vitamin B5, and vitamin B1.
  • Daily need coverage for vitamin A for endive is 43% higher.
  • Endive has 19 times less sodium than hearts of palm. Hearts of palm have 426mg of sodium, while endive has 22mg.

Food types used in this article are Hearts of palm, canned and Endive, raw.

Infographic

Hearts of palm vs Endive 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%
Endive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +153.3%
Contains more CalciumCalcium +11.5%
Contains more IronIron +277.1%
Contains more CopperCopper +34.3%
Contains more ZincZinc +45.6%
Contains more PhosphorusPhosphorus +132.1%
Contains more ManganeseManganese +231.9%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +77.4%
Contains less SodiumSodium -94.8%

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%
Endive
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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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +21.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +627.3%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B5Vitamin B5 +614.3%
Contains more FolateFolate +264.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B6 ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Endive DV% diff.
Vitamin K 231µg 193%
Manganese 1.394mg 0.42mg 42%
Iron 3.13mg 0.83mg 29%
Folate 39µg 142µg 26%
Sodium 426mg 22mg 18%
Vitamin B5 0.126mg 0.9mg 15%
Vitamin A 0µg 108µg 12%
Vitamin B1 0.011mg 0.08mg 6%
Phosphorus 65mg 28mg 5%
Magnesium 38mg 15mg 5%
Potassium 177mg 314mg 4%
Copper 0.133mg 0.099mg 4%
Protein 2.52g 1.25g 3%
Fiber 2.4g 3.1g 3%
Zinc 1.15mg 0.79mg 3%
Choline 16.8mg 3%
Vitamin E 0.44mg 3%
Vitamin C 7.9mg 6.5mg 2%
Polyunsaturated fat 0.202g 0.087g 1%
Vitamin B2 0.057mg 0.075mg 1%
Calories 28kcal 17kcal 1%
Selenium 0.7µg 0.2µg 1%
Calcium 58mg 52mg 1%
Fats 0.62g 0.2g 1%
Carbs 4.62g 3.35g 0%
Net carbs 2.22g 0.25g N/A
Sugar 0.25g N/A
Vitamin B3 0.437mg 0.4mg 0%
Vitamin B6 0.022mg 0.02mg 0%
Saturated fat 0.13g 0.048g 0%
Monounsaturated fat 0.103g 0.004g 0%
Tryptophan 0.023mg 0.005mg 0%
Threonine 0.097mg 0.05mg 0%
Isoleucine 0.101mg 0.072mg 0%
Leucine 0.169mg 0.098mg 0%
Lysine 0.091mg 0.063mg 0%
Methionine 0.042mg 0.014mg 0%
Phenylalanine 0.098mg 0.053mg 0%
Valine 0.114mg 0.063mg 0%
Histidine 0.055mg 0.023mg 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
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +101.6%
Contains more FatsFats +210%
Contains more CarbsCarbs +37.9%
Contains more OtherOther +44.7%
~equal in Water ~93.79g

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
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +2475%
Contains more Poly. FatPolyunsaturated fat +132.2%
Contains less Sat. FatSaturated fat -63.1%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.