Hearts of palm vs. Okra — In-Depth Nutrition Comparison
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How are hearts of palm and okra different?
- Hearts of palm are higher in iron, manganese, and zinc; however, okra is richer in vitamin C, vitamin B1, vitamin B6, vitamin A, and folate.
- Daily need coverage for iron for hearts of palm is 31% higher.
- Hearts of palm contain 61 times more sodium than okra. While hearts of palm contain 426mg of sodium, okra contains only 7mg.
Hearts of palm, canned and Okra, raw are the varieties used in this article.
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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 | +404.8% |
| Contains more CopperCopper | +22% |
| Contains more ZincZinc | +98.3% |
| Contains more ManganeseManganese | +76.9% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +41.4% |
| Contains more PotassiumPotassium | +68.9% |
| Contains less SodiumSodium | -98.4% |
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 CVitamin C | +191.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1718.2% |
| Contains more Vitamin B3Vitamin B3 | +128.8% |
| Contains more Vitamin B5Vitamin B5 | +94.4% |
| Contains more Vitamin B6Vitamin B6 | +877.3% |
| Contains more FolateFolate | +53.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.13mg | 0.62mg | 31% |
| Manganese | 1.394mg | 0.788mg | 26% |
| Vitamin K | 31.3µg | 26% | |
| Sodium | 426mg | 7mg | 18% |
| Vitamin C | 7.9mg | 23mg | 17% |
| Vitamin B1 | 0.011mg | 0.2mg | 16% |
| Vitamin B6 | 0.022mg | 0.215mg | 15% |
| Magnesium | 38mg | 57mg | 5% |
| Zinc | 1.15mg | 0.58mg | 5% |
| Folate | 39µg | 60µg | 5% |
| Potassium | 177mg | 299mg | 4% |
| Vitamin B3 | 0.437mg | 1mg | 4% |
| Vitamin A | 0µg | 36µg | 4% |
| Copper | 0.133mg | 0.109mg | 3% |
| Fiber | 2.4g | 3.2g | 3% |
| Calcium | 58mg | 82mg | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin B5 | 0.126mg | 0.245mg | 2% |
| Vitamin E | 0.27mg | 2% | |
| Polyunsaturated fat | 0.202g | 0.027g | 1% |
| Fructose | 0.57g | 1% | |
| Protein | 2.52g | 1.93g | 1% |
| Carbs | 4.62g | 7.45g | 1% |
| Fats | 0.62g | 0.19g | 1% |
| Phosphorus | 65mg | 61mg | 1% |
| Calories | 28kcal | 33kcal | 0% |
| Net carbs | 2.22g | 4.25g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B2 | 0.057mg | 0.06mg | 0% |
| Saturated fat | 0.13g | 0.026g | 0% |
| Monounsaturated fat | 0.103g | 0.017g | 0% |
| Tryptophan | 0.023mg | 0.017mg | 0% |
| Threonine | 0.097mg | 0.065mg | 0% |
| Isoleucine | 0.101mg | 0.069mg | 0% |
| Leucine | 0.169mg | 0.105mg | 0% |
| Lysine | 0.091mg | 0.081mg | 0% |
| Methionine | 0.042mg | 0.021mg | 0% |
| Phenylalanine | 0.098mg | 0.065mg | 0% |
| Valine | 0.114mg | 0.091mg | 0% |
| Histidine | 0.055mg | 0.031mg | 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:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more ProteinProtein | +30.6% |
| Contains more FatsFats | +226.3% |
| Contains more OtherOther | +140% |
| Contains more CarbsCarbs | +61.3% |
~equal in
Water
~89.58g
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
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
| Contains more Mono. FatMonounsaturated fat | +505.9% |
| Contains more Poly. FatPolyunsaturated fat | +648.1% |
| Contains less Sat. FatSaturated fat | -80% |
