Hearts of palm vs. Kale — In-Depth Nutrition Comparison
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A recap on differences between Hearts of palm and Kale
- Hearts of palm have more Manganese, Iron, Zinc, Folate, and Phosphorus, however, Kale is higher in Vitamin A RAE, Vitamin C, and Vitamin B6.
- Kale covers your daily Vitamin A RAE needs 76% more than Hearts of palm.
- Kale contains 19 times less Sodium than Hearts of palm. Hearts of palm contain 426mg of Sodium, while Kale contains 23mg.
Food varieties used in this article are Hearts of palm, canned and Kale, cooked, boiled, drained, without salt.
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.
Contains
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Iron
+247.8%
Contains
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Magnesium
+111.1%
Contains
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Phosphorus
+132.1%
Contains
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Zinc
+379.2%
Contains
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Manganese
+235.1%
Contains
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Calcium
+24.1%
Contains
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Potassium
+28.8%
Contains
less
Sodium
-94.6%
Contains
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Copper
+17.3%
Contains
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Selenium
+28.6%
Contains
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Iron
+247.8%
Contains
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Magnesium
+111.1%
Contains
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Phosphorus
+132.1%
Contains
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Zinc
+379.2%
Contains
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Manganese
+235.1%
Contains
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Calcium
+24.1%
Contains
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Potassium
+28.8%
Contains
less
Sodium
-94.6%
Contains
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Copper
+17.3%
Contains
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Selenium
+28.6%
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.
:
Contains
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Vitamin B5
+157.1%
Contains
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Folate
+200%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+419%
Contains
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Vitamin B1
+381.8%
Contains
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Vitamin B2
+22.8%
Contains
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Vitamin B3
+14.4%
Contains
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Vitamin B6
+527.3%
Contains
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Vitamin B5
+157.1%
Contains
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Folate
+200%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+419%
Contains
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Vitamin B1
+381.8%
Contains
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Vitamin B2
+22.8%
Contains
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Vitamin B3
+14.4%
Contains
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Vitamin B6
+527.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+32.6%
Contains
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Fats
+55%
Contains
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Other
+134.5%
Contains
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Carbs
+21.9%
Equal in Water - 91.2
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Contains
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Protein
+32.6%
Contains
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Fats
+55%
Contains
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Other
+134.5%
Contains
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Carbs
+21.9%
Equal in Water - 91.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+243.3%
Contains
less
Saturated Fat
-60%
Equal in Polyunsaturated fat - 0.193
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.193 g
Contains
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Monounsaturated Fat
+243.3%
Contains
less
Saturated Fat
-60%
Equal in Polyunsaturated fat - 0.193
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.22g | 3.63g |
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| Protein | 2.52g | 1.9g |
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| Fats | 0.62g | 0.4g |
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| Carbs | 4.62g | 5.63g |
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| Calories | 28kcal | 28kcal | |
| Sugar | 1.25g |
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| Fiber | 2.4g | 2g |
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| Calcium | 58mg | 72mg |
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| Iron | 3.13mg | 0.9mg |
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| Magnesium | 38mg | 18mg |
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| Phosphorus | 65mg | 28mg |
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| Potassium | 177mg | 228mg |
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| Sodium | 426mg | 23mg |
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| Zinc | 1.15mg | 0.24mg |
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| Copper | 0.133mg | 0.156mg |
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| Manganese | 1.394mg | 0.416mg |
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| Selenium | 0.7µg | 0.9µg |
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| Vitamin A | 0IU | 13621IU |
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| Vitamin A RAE | 0µg | 681µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 7.9mg | 41mg |
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| Vitamin B1 | 0.011mg | 0.053mg |
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| Vitamin B2 | 0.057mg | 0.07mg |
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| Vitamin B3 | 0.437mg | 0.5mg |
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| Vitamin B5 | 0.126mg | 0.049mg |
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| Vitamin B6 | 0.022mg | 0.138mg |
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| Folate | 39µg | 13µg |
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| Vitamin K | 817µg |
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| Tryptophan | 0.023mg | 0.023mg | |
| Threonine | 0.097mg | 0.085mg |
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| Isoleucine | 0.101mg | 0.114mg |
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| Leucine | 0.169mg | 0.133mg |
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| Lysine | 0.091mg | 0.114mg |
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| Methionine | 0.042mg | 0.018mg |
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| Phenylalanine | 0.098mg | 0.097mg |
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| Valine | 0.114mg | 0.104mg |
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| Histidine | 0.055mg | 0.04mg |
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| Saturated Fat | 0.13g | 0.052g |
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| Monounsaturated Fat | 0.103g | 0.03g |
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| Polyunsaturated fat | 0.202g | 0.193g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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
8%
258%
Minerals Daily Need Coverage Score
52%
22%
Comparison summary
Which food contains less Sodium?
Kale contains less Sodium (difference - 403mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.078g)
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 1.25g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.