Hearts of palm vs. Nopales — In-Depth Nutrition Comparison
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The main differences between hearts of palm and nopales
- Hearts of palm have more manganese, iron, copper, folate, zinc, and phosphorus; however, nopales have more calcium and vitamin A.
- Daily need coverage for manganese for hearts of palm is 41% higher.
- Nopales have 20 times less sodium than hearts of palm. Hearts of palm have 426mg of sodium, while nopales have 21mg.
Food types used in this article are Hearts of palm, canned and Nopales, 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 IronIron | +430.5% |
| Contains more CopperCopper | +155.8% |
| Contains more ZincZinc | +360% |
| Contains more PhosphorusPhosphorus | +306.3% |
| Contains more ManganeseManganese | +205% |
| Contains more MagnesiumMagnesium | +36.8% |
| Contains more CalciumCalcium | +182.8% |
| Contains more PotassiumPotassium | +45.2% |
| Contains less SodiumSodium | -95.1% |
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 | +39% |
| Contains more FolateFolate | +1200% |
| Contains more Vitamin CVitamin C | +17.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +32.5% |
| Contains more Vitamin B6Vitamin B6 | +218.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.394mg | 0.457mg | 41% |
| Iron | 3.13mg | 0.59mg | 32% |
| Sodium | 426mg | 21mg | 18% |
| Calcium | 58mg | 164mg | 11% |
| Folate | 39µg | 3µg | 9% |
| Copper | 0.133mg | 0.052mg | 9% |
| Zinc | 1.15mg | 0.25mg | 8% |
| Phosphorus | 65mg | 16mg | 7% |
| Vitamin K | 5.3µg | 4% | |
| Vitamin B6 | 0.022mg | 0.07mg | 4% |
| Magnesium | 38mg | 52mg | 3% |
| Vitamin A | 0µg | 23µg | 3% |
| Vitamin C | 7.9mg | 9.3mg | 2% |
| Potassium | 177mg | 257mg | 2% |
| Protein | 2.52g | 1.32g | 2% |
| Vitamin B5 | 0.126mg | 0.167mg | 1% |
| Polyunsaturated fat | 0.202g | 0.05g | 1% |
| Vitamin B2 | 0.057mg | 0.041mg | 1% |
| Calories | 28kcal | 16kcal | 1% |
| Saturated fat | 0.13g | 0.016g | 1% |
| Fiber | 2.4g | 2.2g | 1% |
| Fats | 0.62g | 0.09g | 1% |
| Choline | 7.3mg | 1% | |
| Carbs | 4.62g | 3.33g | 0% |
| Net carbs | 2.22g | 1.13g | N/A |
| Sugar | 1.15g | N/A | |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B1 | 0.011mg | 0.012mg | 0% |
| Vitamin B3 | 0.437mg | 0.41mg | 0% |
| Monounsaturated fat | 0.103g | 0.018g | 0% |
| Tryptophan | 0.023mg | 0.014mg | 0% |
| Threonine | 0.097mg | 0.04mg | 0% |
| Isoleucine | 0.101mg | 0.049mg | 0% |
| Leucine | 0.169mg | 0.077mg | 0% |
| Lysine | 0.091mg | 0.059mg | 0% |
| Methionine | 0.042mg | 0.015mg | 0% |
| Phenylalanine | 0.098mg | 0.049mg | 0% |
| Valine | 0.114mg | 0.059mg | 0% |
| Histidine | 0.055mg | 0.025mg | 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:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
| Contains more ProteinProtein | +90.9% |
| Contains more FatsFats | +588.9% |
| Contains more CarbsCarbs | +38.7% |
| Contains more OtherOther | +78.9% |
~equal in
Water
~94.12g
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
0.016 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +472.2% |
| Contains more Poly. FatPolyunsaturated fat | +304% |
| Contains less Sat. FatSaturated fat | -87.7% |
