Hearts of palm vs. Russet potato — In-Depth Nutrition Comparison
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What are the differences between Hearts of palm and Russet potato?
- Hearts of palm are higher in Manganese, Iron, and Zinc, yet Russet potato is higher in Vitamin B6, Potassium, Vitamin B3, and Vitamin B5.
- Hearts of palm' daily need coverage for Manganese is 51% more.
- Hearts of palm have 30 times more Sodium than Russet potato. While Hearts of palm have 426mg of Sodium, Russet potato has only 14mg.
We used Hearts of palm, canned and Potatoes, Russet, flesh and skin, baked types 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
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Calcium
+222.2%
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Iron
+192.5%
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Magnesium
+26.7%
Contains
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Zinc
+228.6%
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Copper
+24.3%
Contains
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Manganese
+511.4%
Contains
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Selenium
+40%
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Potassium
+210.7%
Contains
less
Sodium
-96.7%
Equal in Phosphorus - 71
Contains
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Calcium
+222.2%
Contains
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Iron
+192.5%
Contains
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Magnesium
+26.7%
Contains
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Zinc
+228.6%
Contains
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Copper
+24.3%
Contains
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Manganese
+511.4%
Contains
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Selenium
+40%
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Potassium
+210.7%
Contains
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Sodium
-96.7%
Equal in Phosphorus - 71
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
+18.8%
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Folate
+50%
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Vitamin A
+∞%
Contains
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Vitamin B1
+509.1%
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Vitamin B3
+208.5%
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Vitamin B5
+201.6%
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Vitamin B6
+1509.1%
Equal in Vitamin C - 8.3
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Vitamin B2
+18.8%
Contains
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Folate
+50%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+509.1%
Contains
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Vitamin B3
+208.5%
Contains
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Vitamin B5
+201.6%
Contains
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Vitamin B6
+1509.1%
Equal in Vitamin C - 8.3
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+376.9%
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Water
+21.2%
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Other
+51.1%
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Carbs
+364.1%
Equal in Protein - 2.63
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Fats
+376.9%
Contains
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Water
+21.2%
Contains
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Other
+51.1%
Contains
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Carbs
+364.1%
Equal in Protein - 2.63
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+3333.3%
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Polyunsaturated fat
+274.1%
Contains
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Saturated Fat
-75.4%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
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Monounsaturated Fat
+3333.3%
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Polyunsaturated fat
+274.1%
Contains
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Saturated Fat
-75.4%
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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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.22g | 19.14g |
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| Protein | 2.52g | 2.63g |
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| Fats | 0.62g | 0.13g |
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| Carbs | 4.62g | 21.44g |
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| Calories | 28kcal | 97kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 1.08g |
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| Fiber | 2.4g | 2.3g |
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| Calcium | 58mg | 18mg |
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| Iron | 3.13mg | 1.07mg |
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| Magnesium | 38mg | 30mg |
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| Phosphorus | 65mg | 71mg |
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| Potassium | 177mg | 550mg |
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| Sodium | 426mg | 14mg |
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| Zinc | 1.15mg | 0.35mg |
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| Copper | 0.133mg | 0.107mg |
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| Manganese | 1.394mg | 0.228mg |
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| Selenium | 0.7µg | 0.5µg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.07mg |
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| Vitamin C | 7.9mg | 8.3mg |
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| Vitamin B1 | 0.011mg | 0.067mg |
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| Vitamin B2 | 0.057mg | 0.048mg |
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| Vitamin B3 | 0.437mg | 1.348mg |
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| Vitamin B5 | 0.126mg | 0.38mg |
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| Vitamin B6 | 0.022mg | 0.354mg |
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| Folate | 39µg | 26µg |
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| Vitamin K | 2µg |
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| Tryptophan | 0.023mg | 0.027mg |
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| Threonine | 0.097mg | 0.086mg |
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| Isoleucine | 0.101mg | 0.085mg |
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| Leucine | 0.169mg | 0.125mg |
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| Lysine | 0.091mg | 0.137mg |
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| Methionine | 0.042mg | 0.041mg |
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| Phenylalanine | 0.098mg | 0.104mg |
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| Valine | 0.114mg | 0.131mg |
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| Histidine | 0.055mg | 0.044mg |
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| Saturated Fat | 0.13g | 0.032g |
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| Monounsaturated Fat | 0.103g | 0.003g |
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| Polyunsaturated fat | 0.202g | 0.054g |
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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 |
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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%
18%
Minerals Daily Need Coverage Score
52%
23%
Comparison summary
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 412mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.098g)
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 1.08g)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)