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.
- Hearts of palm cover your daily need for manganese, 52% more than red leaf lettuce.
- 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
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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 | +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% |
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 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% |
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:
1.33 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
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
0.017 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% |
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 Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
7%
46%
Minerals Daily Need Coverage Score
52%
14%
Comparison summary
Which food contains less Sodium?
Red leaf lettuce contains less Sodium (difference - 401mg)
Which food is lower in Saturated fat?
Red leaf lettuce is lower in Saturated fat (difference - 0.113g)
Which food is richer in vitamins?
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 0.48g)
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?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)