Hearts of palm vs. Parsnip — In-Depth Nutrition Comparison
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How are hearts of palm and parsnip different?
- Hearts of palm are higher in manganese and iron; however, parsnip is richer in vitamin C, fiber, vitamin B5, folate, vitamin B1, potassium, and vitamin B6.
- Daily need coverage for manganese for hearts of palm is 36% higher.
- Hearts of palm contain 43 times more sodium than parsnip. While hearts of palm contain 426mg of sodium, parsnip contains only 10mg.
Hearts of palm, canned and Parsnips, 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 MagnesiumMagnesium | +31% |
| Contains more CalciumCalcium | +61.1% |
| Contains more IronIron | +430.5% |
| Contains more ZincZinc | +94.9% |
| Contains more ManganeseManganese | +148.9% |
| Contains more PotassiumPotassium | +111.9% |
| Contains less SodiumSodium | -97.7% |
| Contains more SeleniumSelenium | +157.1% |
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 | +14% |
| Contains more Vitamin CVitamin C | +115.2% |
| Contains more Vitamin B1Vitamin B1 | +718.2% |
| Contains more Vitamin B3Vitamin B3 | +60.2% |
| Contains more Vitamin B5Vitamin B5 | +376.2% |
| Contains more Vitamin B6Vitamin B6 | +309.1% |
| Contains more FolateFolate | +71.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.394mg | 0.56mg | 36% |
| Iron | 3.13mg | 0.59mg | 32% |
| Vitamin K | 22.5µg | 19% | |
| Sodium | 426mg | 10mg | 18% |
| Vitamin E | 1.49mg | 10% | |
| Vitamin C | 7.9mg | 17mg | 10% |
| Fiber | 2.4g | 4.9g | 10% |
| Vitamin B5 | 0.126mg | 0.6mg | 9% |
| Vitamin B1 | 0.011mg | 0.09mg | 7% |
| Folate | 39µg | 67µg | 7% |
| Potassium | 177mg | 375mg | 6% |
| Vitamin B6 | 0.022mg | 0.09mg | 5% |
| Zinc | 1.15mg | 0.59mg | 5% |
| Carbs | 4.62g | 17.99g | 4% |
| Protein | 2.52g | 1.2g | 3% |
| Vitamin B3 | 0.437mg | 0.7mg | 2% |
| Selenium | 0.7µg | 1.8µg | 2% |
| Calories | 28kcal | 75kcal | 2% |
| Calcium | 58mg | 36mg | 2% |
| Magnesium | 38mg | 29mg | 2% |
| Phosphorus | 65mg | 71mg | 1% |
| Copper | 0.133mg | 0.12mg | 1% |
| Polyunsaturated fat | 0.202g | 0.047g | 1% |
| Vitamin B2 | 0.057mg | 0.05mg | 1% |
| Fats | 0.62g | 0.3g | 0% |
| Net carbs | 2.22g | 13.09g | N/A |
| Sugar | 4.8g | N/A | |
| Saturated fat | 0.13g | 0.05g | 0% |
| Monounsaturated fat | 0.103g | 0.112g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.097mg | 0% | |
| Isoleucine | 0.101mg | 0% | |
| Leucine | 0.169mg | 0% | |
| Lysine | 0.091mg | 0% | |
| Methionine | 0.042mg | 0% | |
| Phenylalanine | 0.098mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.055mg | 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:
1.2 g
Fats:
0.3 g
Carbs:
17.99 g
Water:
79.53 g
Other:
0.98 g
| Contains more ProteinProtein | +110% |
| Contains more FatsFats | +106.7% |
| Contains more WaterWater | +13.4% |
| Contains more OtherOther | +108.2% |
| Contains more CarbsCarbs | +289.4% |
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
0.05 g
Monounsaturated fat:
Mono. Fat
0.112 g
Polyunsaturated fat:
Poly. Fat
0.047 g
| Contains more Poly. FatPolyunsaturated fat | +329.8% |
| Contains less Sat. FatSaturated fat | -61.5% |
~equal in
Monounsaturated fat
~0.112g
