Hearts of palm vs. Potato wedges — In-Depth Nutrition Comparison
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Differences between Hearts of palm and Potato wedges
- Hearts of palm are higher in Iron, and Zinc, however, Potato wedges are richer in Vitamin B6, Vitamin B1, Vitamin B3, and Potassium.
- Hearts of palm' daily need coverage for Iron is 30% higher.
- Hearts of palm have 9 times more Sodium than Potato wedges. While Hearts of palm have 426mg of Sodium, Potato wedges have only 49mg.
The food types used in this comparison are Hearts of palm, canned and USDA Commodity, Potato wedges, frozen.
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
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Calcium
+286.7%
Contains
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Iron
+347.1%
Contains
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Magnesium
+100%
Contains
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Zinc
+210.8%
Contains
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Phosphorus
+33.8%
Contains
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Potassium
+122.6%
Contains
less
Sodium
-88.5%
Contains
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Calcium
+286.7%
Contains
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Iron
+347.1%
Contains
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Magnesium
+100%
Contains
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Zinc
+210.8%
Contains
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Phosphorus
+33.8%
Contains
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Potassium
+122.6%
Contains
less
Sodium
-88.5%
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
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Vitamin B2
+42.5%
Contains
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Vitamin C
+41.8%
Contains
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Vitamin B1
+809.1%
Contains
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Vitamin B3
+252.4%
Contains
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Vitamin B6
+1490.9%
Contains
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Vitamin B2
+42.5%
Contains
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Vitamin C
+41.8%
Contains
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Vitamin B1
+809.1%
Contains
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Vitamin B3
+252.4%
Contains
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Vitamin B6
+1490.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+32.1%
Contains
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Other
+56.9%
Contains
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Fats
+254.8%
Contains
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Carbs
+451.9%
Equal in Protein - 2.7
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
2.7 g
Fats:
2.2 g
Carbs:
25.5 g
Water:
68.3 g
Other:
1.3 g
Contains
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Water
+32.1%
Contains
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Other
+56.9%
Contains
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Fats
+254.8%
Contains
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Carbs
+451.9%
Equal in Protein - 2.7
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-76.4%
Contains
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Polyunsaturated fat
+98%
Contains
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Monounsaturated Fat
+1308.7%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Saturated Fat:
0.55 g
Monounsaturated Fat:
1.451 g
Polyunsaturated fat:
0.102 g
Contains
less
Saturated Fat
-76.4%
Contains
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Polyunsaturated fat
+98%
Contains
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Monounsaturated Fat
+1308.7%
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 Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.22g | 23.5g |
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| Protein | 2.52g | 2.7g |
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| Fats | 0.62g | 2.2g |
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| Carbs | 4.62g | 25.5g |
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| Calories | 28kcal | 123kcal |
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| Sugar | 0.3g |
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| Fiber | 2.4g | 2g |
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| Calcium | 58mg | 15mg |
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| Iron | 3.13mg | 0.7mg |
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| Magnesium | 38mg | 19mg |
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| Phosphorus | 65mg | 87mg |
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| Potassium | 177mg | 394mg |
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| Sodium | 426mg | 49mg |
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| Zinc | 1.15mg | 0.37mg |
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| Copper | 0.133mg |
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| Manganese | 1.394mg |
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| Selenium | 0.7µg |
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| Vitamin C | 7.9mg | 11.2mg |
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| Vitamin B1 | 0.011mg | 0.1mg |
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| Vitamin B2 | 0.057mg | 0.04mg |
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| Vitamin B3 | 0.437mg | 1.54mg |
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| Vitamin B5 | 0.126mg |
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| Vitamin B6 | 0.022mg | 0.35mg |
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| Folate | 39µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.097mg |
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| Isoleucine | 0.101mg |
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| Leucine | 0.169mg |
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| Lysine | 0.091mg |
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| Methionine | 0.042mg |
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| Phenylalanine | 0.098mg |
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| Valine | 0.114mg |
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| Histidine | 0.055mg |
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| Saturated Fat | 0.13g | 0.55g |
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| Monounsaturated Fat | 0.103g | 1.451g |
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| Polyunsaturated fat | 0.202g | 0.102g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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%
15%
Minerals Daily Need Coverage Score
52%
13%
Comparison summary
Which food contains less Sodium?
Potato wedges contains less Sodium (difference - 377mg)
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Hearts of palm is lower in Saturated Fat (difference - 0.42g)
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 is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.