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Hearts of palm vs. Red cabbage — In-Depth Nutrition Comparison

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Summary of differences between Hearts of palm and Red cabbage

  • Hearts of palm have more Manganese, Iron, Copper, Zinc, Folate, and Magnesium, while Red cabbage have more Vitamin C, Vitamin B6, and Vitamin A RAE.
  • Red cabbage covers your daily need of Vitamin C 55% more than Hearts of palm.
  • Hearts of palm contain 16 times more Sodium than Red cabbage. While Hearts of palm contain 426mg of Sodium, Red cabbage contains only 27mg.

These are the specific foods used in this comparison Hearts of palm, canned and Cabbage, red, raw.

Infographic

Hearts of palm vs Red cabbage 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.
Contains more Calcium +28.9%
Contains more Iron +291.3%
Contains more Magnesium +137.5%
Contains more Phosphorus +116.7%
Contains more Zinc +422.7%
Contains more Copper +682.4%
Contains more Manganese +473.7%
Contains more Selenium +16.7%
Contains more Potassium +37.3%
Contains less Sodium -93.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Calcium +28.9%
Contains more Iron +291.3%
Contains more Magnesium +137.5%
Contains more Phosphorus +116.7%
Contains more Zinc +422.7%
Contains more Copper +682.4%
Contains more Manganese +473.7%
Contains more Selenium +16.7%
Contains more Potassium +37.3%
Contains less Sodium -93.7%

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 Folate +116.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +621.5%
Contains more Vitamin B1 +481.8%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +850%
Equal in Vitamin B3 - 0.418
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Folate +116.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +621.5%
Contains more Vitamin B1 +481.8%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +850%
Equal in Vitamin B3 - 0.418

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +76.2%
Contains more Fats +287.5%
Contains more Other +213.8%
Contains more Carbs +59.5%
Equal in Water - 90.39
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Protein +76.2%
Contains more Fats +287.5%
Contains more Other +213.8%
Contains more Carbs +59.5%
Equal in Water - 90.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +758.3%
Contains more Polyunsaturated fat +152.5%
Contains less Saturated Fat -83.8%
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains more Monounsaturated Fat +758.3%
Contains more Polyunsaturated fat +152.5%
Contains less Saturated Fat -83.8%

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 Red cabbage
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hearts of palm Red cabbage Opinion
Net carbs 2.22g 5.27g Red cabbage
Protein 2.52g 1.43g Hearts of palm
Fats 0.62g 0.16g Hearts of palm
Carbs 4.62g 7.37g Red cabbage
Calories 28kcal 31kcal Red cabbage
Fructose 1.48g Red cabbage
Sugar 3.83g Hearts of palm
Fiber 2.4g 2.1g Hearts of palm
Calcium 58mg 45mg Hearts of palm
Iron 3.13mg 0.8mg Hearts of palm
Magnesium 38mg 16mg Hearts of palm
Phosphorus 65mg 30mg Hearts of palm
Potassium 177mg 243mg Red cabbage
Sodium 426mg 27mg Red cabbage
Zinc 1.15mg 0.22mg Hearts of palm
Copper 0.133mg 0.017mg Hearts of palm
Manganese 1.394mg 0.243mg Hearts of palm
Selenium 0.7µg 0.6µg Hearts of palm
Vitamin A 0IU 1116IU Red cabbage
Vitamin A RAE 0µg 56µg Red cabbage
Vitamin E 0.11mg Red cabbage
Vitamin C 7.9mg 57mg Red cabbage
Vitamin B1 0.011mg 0.064mg Red cabbage
Vitamin B2 0.057mg 0.069mg Red cabbage
Vitamin B3 0.437mg 0.418mg Hearts of palm
Vitamin B5 0.126mg 0.147mg Red cabbage
Vitamin B6 0.022mg 0.209mg Red cabbage
Folate 39µg 18µg Hearts of palm
Vitamin K 38.2µg Red cabbage
Tryptophan 0.023mg 0.012mg Hearts of palm
Threonine 0.097mg 0.039mg Hearts of palm
Isoleucine 0.101mg 0.034mg Hearts of palm
Leucine 0.169mg 0.046mg Hearts of palm
Lysine 0.091mg 0.049mg Hearts of palm
Methionine 0.042mg 0.014mg Hearts of palm
Phenylalanine 0.098mg 0.036mg Hearts of palm
Valine 0.114mg 0.048mg Hearts of palm
Histidine 0.055mg 0.024mg Hearts of palm
Saturated Fat 0.13g 0.021g Red cabbage
Monounsaturated Fat 0.103g 0.012g Hearts of palm
Polyunsaturated fat 0.202g 0.08g Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Red cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
39%
Red cabbage
Minerals Daily Need Coverage Score
52%
Hearts of palm
14%
Red cabbage

Comparison summary

Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 399mg)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.109g)
Which food is richer in vitamins?
Red cabbage
Red cabbage is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 3.83g)
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 32)
Which food is cheaper?
Hearts of palm
Hearts of palm is cheaper (difference - $0.3)
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)

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.