Hearts of palm vs. Lotus root — In-Depth Nutrition Comparison
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A recap on differences between hearts of palm and lotus root
- Hearts of palm have more manganese and iron; however, lotus root is higher in vitamin C, vitamin B6, copper, vitamin B2, vitamin B1, potassium, and fiber.
- Hearts of palm cover your daily manganese needs 49% more than lotus root.
- Lotus root contains 11 times less sodium than hearts of palm. Hearts of palm contain 426mg of sodium, while lotus root contains 40mg.
Food varieties used in this article are Hearts of palm, canned and Lotus root, 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 | +65.2% |
| Contains more CalciumCalcium | +28.9% |
| Contains more IronIron | +169.8% |
| Contains more ZincZinc | +194.9% |
| Contains more ManganeseManganese | +434.1% |
| Contains more PotassiumPotassium | +214.1% |
| Contains more CopperCopper | +93.2% |
| Contains more PhosphorusPhosphorus | +53.8% |
| Contains less SodiumSodium | -90.6% |
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 more FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +457% |
| Contains more Vitamin B1Vitamin B1 | +1354.5% |
| Contains more Vitamin B2Vitamin B2 | +286% |
| Contains more Vitamin B5Vitamin B5 | +199.2% |
| Contains more Vitamin B6Vitamin B6 | +1072.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.394mg | 0.261mg | 49% |
| Vitamin C | 7.9mg | 44mg | 40% |
| Iron | 3.13mg | 1.16mg | 25% |
| Vitamin B6 | 0.022mg | 0.258mg | 18% |
| Sodium | 426mg | 40mg | 17% |
| Copper | 0.133mg | 0.257mg | 14% |
| Vitamin B2 | 0.057mg | 0.22mg | 13% |
| Vitamin B1 | 0.011mg | 0.16mg | 12% |
| Potassium | 177mg | 556mg | 11% |
| Fiber | 2.4g | 4.9g | 10% |
| Folate | 39µg | 13µg | 7% |
| Zinc | 1.15mg | 0.39mg | 7% |
| Vitamin B5 | 0.126mg | 0.377mg | 5% |
| Phosphorus | 65mg | 100mg | 5% |
| Carbs | 4.62g | 17.23g | 4% |
| Magnesium | 38mg | 23mg | 4% |
| Calories | 28kcal | 74kcal | 2% |
| Calcium | 58mg | 45mg | 1% |
| Fats | 0.62g | 0.1g | 1% |
| Polyunsaturated fat | 0.202g | 0.02g | 1% |
| Protein | 2.52g | 2.6g | 0% |
| Net carbs | 2.22g | 12.33g | N/A |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B3 | 0.437mg | 0.4mg | 0% |
| Saturated fat | 0.13g | 0.03g | 0% |
| Monounsaturated fat | 0.103g | 0.02g | 0% |
| Tryptophan | 0.023mg | 0.02mg | 0% |
| Threonine | 0.097mg | 0.051mg | 0% |
| Isoleucine | 0.101mg | 0.054mg | 0% |
| Leucine | 0.169mg | 0.069mg | 0% |
| Lysine | 0.091mg | 0.094mg | 0% |
| Methionine | 0.042mg | 0.022mg | 0% |
| Phenylalanine | 0.098mg | 0.047mg | 0% |
| Valine | 0.114mg | 0.055mg | 0% |
| Histidine | 0.055mg | 0.038mg | 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:
2.6 g
Fats:
0.1 g
Carbs:
17.23 g
Water:
79.1 g
Other:
0.97 g
| Contains more FatsFats | +520% |
| Contains more WaterWater | +14% |
| Contains more OtherOther | +110.3% |
| Contains more CarbsCarbs | +272.9% |
~equal in
Protein
~2.6g
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
0.03 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.02 g
| Contains more Mono. FatMonounsaturated fat | +415% |
| Contains more Poly. FatPolyunsaturated fat | +910% |
| Contains less Sat. FatSaturated fat | -76.9% |
