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  6. Hearts of palm vs. Red leaf lettuce

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

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How are hearts of palm and red leaf lettuce different?

  • Hearts of palm are richer in manganese, iron, copper, zinc, magnesium, fiber, and phosphorus, while red leaf lettuce is higher in vitamin A and vitamin B6.
  • Red leaf lettuce covers your daily need for vitamin A, 150% more than hearts of palm.
  • Hearts of palm contain 17 times more sodium than red leaf lettuce. Hearts of palm contain 426mg of sodium, while red leaf lettuce contains 25mg.

Hearts of palm, canned and Lettuce, red leaf, raw types were used in this article.

Infographic

Hearts of palm vs Red leaf lettuce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +75.8%
Contains more IronIron +160.8%
Contains more CopperCopper +375%
Contains more ZincZinc +475%
Contains more PhosphorusPhosphorus +132.1%
Contains more ManganeseManganese +586.7%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +114.3%
~equal in Potassium ~187mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +113.5%
Contains more Vitamin B3Vitamin B3 +36.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +481.8%
Contains more Vitamin B2Vitamin B2 +35.1%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin B6Vitamin B6 +354.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~36µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Red leaf lettuce DV% diff.
Vitamin K 140.3µg 117%
Manganese 1.394mg 0.203mg 52%
Vitamin A 0µg 375µg 42%
Iron 3.13mg 1.2mg 24%
Sodium 426mg 25mg 17%
Copper 0.133mg 0.028mg 12%
Zinc 1.15mg 0.2mg 9%
Vitamin B6 0.022mg 0.1mg 6%
Magnesium 38mg 12mg 6%
Fiber 2.4g 0.9g 6%
Vitamin C 7.9mg 3.7mg 5%
Phosphorus 65mg 28mg 5%
Vitamin B1 0.011mg 0.064mg 4%
Calcium 58mg 33mg 3%
Vitamin B2 0.057mg 0.077mg 2%
Choline 11.8mg 2%
Protein 2.52g 1.33g 2%
Folate 39µg 36µg 1%
Saturated fat 0.13g 0.017g 1%
Polyunsaturated fat 0.202g 0.072g 1%
Vitamin B3 0.437mg 0.321mg 1%
Calories 28kcal 16kcal 1%
Selenium 0.7µg 1.5µg 1%
Vitamin E 0.15mg 1%
Carbs 4.62g 2.26g 1%
Fats 0.62g 0.22g 1%
Net carbs 2.22g 1.36g N/A
Potassium 177mg 187mg 0%
Sugar 0.48g N/A
Vitamin B5 0.126mg 0.144mg 0%
Monounsaturated fat 0.103g 0.005g 0%
Tryptophan 0.023mg 0.022mg 0%
Threonine 0.097mg 0.048mg 0%
Isoleucine 0.101mg 0.038mg 0%
Leucine 0.169mg 0.07mg 0%
Lysine 0.091mg 0.045mg 0%
Methionine 0.042mg 0.016mg 0%
Phenylalanine 0.098mg 0.067mg 0%
Valine 0.114mg 0.048mg 0%
Histidine 0.055mg 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +89.5%
Contains more FatsFats +181.8%
Contains more CarbsCarbs +104.4%
Contains more OtherOther +270.9%
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +1960%
Contains more Poly. FatPolyunsaturated fat +180.6%
Contains less Sat. FatSaturated fat -86.9%

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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 leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.