Hearts of palm vs. Kohlrabi — In-Depth Nutrition Comparison
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Important differences between hearts of palm and kohlrabi
- Hearts of palm have more manganese, iron, zinc, and folate; however, kohlrabi is richer in vitamin C, vitamin B6, and potassium.
- Kohlrabi's daily need coverage for vitamin C is 60% more.
- Hearts of palm contain 38 times more zinc than kohlrabi. Hearts of palm contain 1.15mg of zinc, while kohlrabi contains 0.03mg.
- Kohlrabi contains less sodium.
The food varieties used in the comparison are Hearts of palm, canned and Kohlrabi, raw.
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 more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +141.7% |
| Contains more IronIron | +682.5% |
| Contains more ZincZinc | +3733.3% |
| Contains more PhosphorusPhosphorus | +41.3% |
| Contains more ManganeseManganese | +902.9% |
| Contains more PotassiumPotassium | +97.7% |
| Contains less SodiumSodium | -95.3% |
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 more Vitamin B2Vitamin B2 | +185% |
| Contains more FolateFolate | +143.8% |
| Contains more Vitamin CVitamin C | +684.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +354.5% |
| Contains more Vitamin B5Vitamin B5 | +31% |
| Contains more Vitamin B6Vitamin B6 | +581.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 7.9mg | 62mg | 60% |
| Manganese | 1.394mg | 0.139mg | 55% |
| Iron | 3.13mg | 0.4mg | 34% |
| Sodium | 426mg | 20mg | 18% |
| Zinc | 1.15mg | 0.03mg | 10% |
| Vitamin B6 | 0.022mg | 0.15mg | 10% |
| Folate | 39µg | 16µg | 6% |
| Fiber | 2.4g | 3.6g | 5% |
| Magnesium | 38mg | 19mg | 5% |
| Potassium | 177mg | 350mg | 5% |
| Vitamin E | 0.48mg | 3% | |
| Phosphorus | 65mg | 46mg | 3% |
| Vitamin B1 | 0.011mg | 0.05mg | 3% |
| Vitamin B2 | 0.057mg | 0.02mg | 3% |
| Calcium | 58mg | 24mg | 3% |
| Choline | 12.3mg | 2% | |
| Protein | 2.52g | 1.7g | 2% |
| Vitamin B5 | 0.126mg | 0.165mg | 1% |
| Saturated fat | 0.13g | 0.013g | 1% |
| Carbs | 4.62g | 6.2g | 1% |
| Polyunsaturated fat | 0.202g | 0.048g | 1% |
| Fats | 0.62g | 0.1g | 1% |
| Calories | 28kcal | 27kcal | 0% |
| Net carbs | 2.22g | 2.6g | N/A |
| Sugar | 2.6g | N/A | |
| Copper | 0.133mg | 0.129mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B3 | 0.437mg | 0.4mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Monounsaturated fat | 0.103g | 0.007g | 0% |
| Tryptophan | 0.023mg | 0.01mg | 0% |
| Threonine | 0.097mg | 0.049mg | 0% |
| Isoleucine | 0.101mg | 0.078mg | 0% |
| Leucine | 0.169mg | 0.067mg | 0% |
| Lysine | 0.091mg | 0.056mg | 0% |
| Methionine | 0.042mg | 0.013mg | 0% |
| Phenylalanine | 0.098mg | 0.039mg | 0% |
| Valine | 0.114mg | 0.05mg | 0% |
| Histidine | 0.055mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
1.7 g
Fats:
0.1 g
Carbs:
6.2 g
Water:
91 g
Other:
1 g
| Contains more ProteinProtein | +48.2% |
| Contains more FatsFats | +520% |
| Contains more OtherOther | +104% |
| Contains more CarbsCarbs | +34.2% |
~equal in
Water
~91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.103 g
Polyunsaturated fat:
Poly. Fat
0.202 g
Saturated fat:
Sat. Fat
0.013 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.048 g
| Contains more Mono. FatMonounsaturated fat | +1371.4% |
| Contains more Poly. FatPolyunsaturated fat | +320.8% |
| Contains less Sat. FatSaturated fat | -90% |
