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% |
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% |
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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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
7%
26%
Minerals Daily Need Coverage Score
52%
30%
Comparison summary
Which food contains less Sodium?
Lotus root contains less Sodium (difference - 386mg)
Which food is lower in Saturated fat?
Lotus root is lower in Saturated fat (difference - 0.1g)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.