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  6. Hearts of palm vs. Onion rings

Hearts of palm vs. Onion rings — In-Depth Nutrition Comparison

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What are the differences between Hearts of palm and Onion rings?

  • Hearts of palm are higher in Manganese, Iron, Vitamin C, Copper, and Zinc, yet Onion rings is higher in Vitamin B1, Selenium, Vitamin B6, and Vitamin B3.
  • Hearts of palm' daily need coverage for Manganese is 45% more.
  • Hearts of palm have 5 times more Vitamin C than Onion rings. While Hearts of palm have 7.9mg of Vitamin C, Onion rings has only 1.6mg.
  • The amount of Saturated Fat in Hearts of palm are lower.

We used Hearts of palm, canned and Onion rings, breaded, par fried, frozen, prepared, heated in oven types in this article.

Infographic

Hearts of palm vs Onion rings infographic
Infographic link

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.
Hearts of palm
Hearts of palm
7
:
3
Onion rings
Onion rings
Contains more Calcium +87.1%
Contains more Iron +150.4%
Contains more Magnesium +123.5%
Contains more Potassium +43.9%
Contains more Zinc +173.8%
Contains more Copper +82.2%
Contains more Manganese +300.6%
Contains less Sodium -13.1%
Contains more Selenium +700%
Equal in Phosphorus - 71
Hearts of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Contains more Calcium +87.1%
Contains more Iron +150.4%
Contains more Magnesium +123.5%
Contains more Potassium +43.9%
Contains more Zinc +173.8%
Contains more Copper +82.2%
Contains more Manganese +300.6%
Contains less Sodium -13.1%
Contains more Selenium +700%
Equal in Phosphorus - 71

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.
Hearts of palm
Hearts of palm
2
:
7
Onion rings
Onion rings
Contains more Vitamin C +393.8%
Contains more Folate +18.2%
Contains more Vitamin B1 +1581.8%
Contains more Vitamin B2 +103.5%
Contains more Vitamin B3 +208.7%
Contains more Vitamin B5 +133.3%
Contains more Vitamin B6 +431.8%
Hearts of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 27% 3% 14% 9% 8% 6% 30% 0% 0%
Onion rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
Contains more Vitamin C +393.8%
Contains more Folate +18.2%
Contains more Vitamin B1 +1581.8%
Contains more Vitamin B2 +103.5%
Contains more Vitamin B3 +208.7%
Contains more Vitamin B5 +133.3%
Contains more Vitamin B6 +431.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hearts of palm
Hearts of palm
2
:
3
Onion rings
Onion rings
Contains more Water +94.5%
Contains more Other +45.7%
Contains more Protein +64.3%
Contains more Fats +2206.5%
Contains more Carbs +631.4%
Hearts of palm
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Onion rings
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more Water +94.5%
Contains more Other +45.7%
Contains more Protein +64.3%
Contains more Fats +2206.5%
Contains more Carbs +631.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hearts of palm
Hearts of palm
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +2812.6%
Contains more Polyunsaturated fat +3678.7%
Hearts of palm
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +2812.6%
Contains more Polyunsaturated fat +3678.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hearts of palm Onion rings
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Hearts of palm Onion rings Opinion
Net carbs 2.22g 31.59g Onion rings
Protein 2.52g 4.14g Onion rings
Fats 0.62g 14.3g Onion rings
Carbs 4.62g 33.79g Onion rings
Calories 28kcal 276kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 5.1g Hearts of palm
Fiber 2.4g 2.2g Hearts of palm
Calcium 58mg 31mg Hearts of palm
Iron 3.13mg 1.25mg Hearts of palm
Magnesium 38mg 17mg Hearts of palm
Phosphorus 65mg 71mg Onion rings
Potassium 177mg 123mg Hearts of palm
Sodium 426mg 370mg Onion rings
Zinc 1.15mg 0.42mg Hearts of palm
Copper 0.133mg 0.073mg Hearts of palm
Manganese 1.394mg 0.348mg Hearts of palm
Selenium 0.7µg 5.6µg Onion rings
Vitamin E 0.46mg Onion rings
Vitamin C 7.9mg 1.6mg Hearts of palm
Vitamin B1 0.011mg 0.185mg Onion rings
Vitamin B2 0.057mg 0.116mg Onion rings
Vitamin B3 0.437mg 1.349mg Onion rings
Vitamin B5 0.126mg 0.294mg Onion rings
Vitamin B6 0.022mg 0.117mg Onion rings
Folate 39µg 33µg Hearts of palm
Vitamin K 34.1µg Onion rings
Tryptophan 0.023mg 0.07mg Onion rings
Threonine 0.097mg 0.15mg Onion rings
Isoleucine 0.101mg 0.214mg Onion rings
Leucine 0.169mg 0.35mg Onion rings
Lysine 0.091mg 0.151mg Onion rings
Methionine 0.042mg 0.081mg Onion rings
Phenylalanine 0.098mg 0.243mg Onion rings
Valine 0.114mg 0.216mg Onion rings
Histidine 0.055mg 0.109mg Onion rings
Trans Fat 0g 0.053g Hearts of palm
Saturated Fat 0.13g 2.137g Hearts of palm
Monounsaturated Fat 0.103g 3g Onion rings
Polyunsaturated fat 0.202g 7.633g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-3 - ALA 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Onion rings
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
8%
Hearts of palm
22%
Onion rings
Minerals Daily Need Coverage Score
52%
Hearts of palm
27%
Onion rings

Comparison summary

Which food contains less Sodium?
Onion rings
Onion rings contains less Sodium (difference - 56mg)
Which food is richer in vitamins?
Onion rings
Onion rings is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 5.1g)
Which food is lower in Saturated Fat?
Hearts of palm
Hearts of palm is lower in Saturated Fat (difference - 2.007g)
Which food is richer in minerals?
Hearts of palm
Hearts of palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients
  2. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.