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  6. Hearts of palm vs. Asparagus

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

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Important differences between hearts of palm and asparagus

  • Hearts of palm have more manganese, iron, magnesium, and zinc; however, asparagus is richer in vitamin A, vitamin B1, vitamin B2, copper, and vitamin B6.
  • Hearts of palm' daily need coverage for manganese is 54% more.
  • Hearts of palm contain 213 times more sodium than asparagus. Hearts of palm contain 426mg of sodium, while asparagus contains 2mg.

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

Infographic

Hearts of palm vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +141.7%
Contains more IronIron +46.3%
Contains more ZincZinc +113%
Contains more PhosphorusPhosphorus +25%
Contains more ManganeseManganese +782.3%
Contains more PotassiumPotassium +14.1%
Contains more CopperCopper +42.1%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +228.6%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +41.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +147.4%
Contains more Vitamin B3Vitamin B3 +123.8%
Contains more Vitamin B5Vitamin B5 +117.5%
Contains more Vitamin B6Vitamin B6 +313.6%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Asparagus DV% diff.
Manganese 1.394mg 0.158mg 54%
Vitamin K 41.6µg 35%
Sodium 426mg 2mg 18%
Iron 3.13mg 2.14mg 12%
Vitamin B1 0.011mg 0.143mg 11%
Vitamin E 1.13mg 8%
Vitamin B2 0.057mg 0.141mg 6%
Zinc 1.15mg 0.54mg 6%
Magnesium 38mg 14mg 6%
Copper 0.133mg 0.189mg 6%
Vitamin B6 0.022mg 0.091mg 5%
Vitamin A 0µg 38µg 4%
Vitamin B5 0.126mg 0.274mg 3%
Calcium 58mg 24mg 3%
Folate 39µg 52µg 3%
Choline 16mg 3%
Vitamin C 7.9mg 5.6mg 3%
Selenium 0.7µg 2.3µg 3%
Vitamin B3 0.437mg 0.978mg 3%
Phosphorus 65mg 52mg 2%
Polyunsaturated fat 0.202g 0.05g 1%
Fructose 1g 1%
Protein 2.52g 2.2g 1%
Fats 0.62g 0.12g 1%
Fiber 2.4g 2.1g 1%
Potassium 177mg 202mg 1%
Calories 28kcal 20kcal 0%
Net carbs 2.22g 1.78g N/A
Carbs 4.62g 3.88g 0%
Sugar 1.88g N/A
Saturated fat 0.13g 0.04g 0%
Monounsaturated fat 0.103g 0g 0%
Tryptophan 0.023mg 0.027mg 0%
Threonine 0.097mg 0.084mg 0%
Isoleucine 0.101mg 0.075mg 0%
Leucine 0.169mg 0.128mg 0%
Lysine 0.091mg 0.104mg 0%
Methionine 0.042mg 0.031mg 0%
Phenylalanine 0.098mg 0.075mg 0%
Valine 0.114mg 0.115mg 0%
Histidine 0.055mg 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +14.5%
Contains more FatsFats +416.7%
Contains more CarbsCarbs +19.1%
Contains more OtherOther +251.7%
~equal in Water ~93.22g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +304%
Contains less Sat. FatSaturated fat -69.2%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.