Hearts of palm vs. Rutabagas — In-Depth Nutrition Comparison
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What are the main differences between hearts of palm and rutabagas?
- Hearts of palm are richer in manganese, iron, copper, and zinc, yet rutabagas are richer in vitamin C, vitamin B1, and vitamin B6.
- Hearts of palm' daily need coverage for manganese is 55% higher.
- Hearts of palm have 36 times more sodium than rutabagas. Hearts of palm have 426mg of sodium, while rutabagas have 12mg.
We used Hearts of palm, canned and Rutabagas, raw types in this comparison.
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 | +90% |
| Contains more CalciumCalcium | +34.9% |
| Contains more IronIron | +611.4% |
| Contains more CopperCopper | +315.6% |
| Contains more ZincZinc | +379.2% |
| Contains more PhosphorusPhosphorus | +22.6% |
| Contains more ManganeseManganese | +964.1% |
| Contains more PotassiumPotassium | +72.3% |
| Contains less SodiumSodium | -97.2% |
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 B2Vitamin B2 | +42.5% |
| Contains more FolateFolate | +85.7% |
| Contains more Vitamin CVitamin C | +216.5% |
| Contains more Vitamin B1Vitamin B1 | +718.2% |
| Contains more Vitamin B3Vitamin B3 | +60.2% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more Vitamin B6Vitamin B6 | +354.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.394mg | 0.131mg | 55% |
| Iron | 3.13mg | 0.44mg | 34% |
| Vitamin C | 7.9mg | 25mg | 19% |
| Sodium | 426mg | 12mg | 18% |
| Copper | 0.133mg | 0.032mg | 11% |
| Zinc | 1.15mg | 0.24mg | 8% |
| Vitamin B1 | 0.011mg | 0.09mg | 7% |
| Vitamin B6 | 0.022mg | 0.1mg | 6% |
| Folate | 39µg | 21µg | 5% |
| Magnesium | 38mg | 20mg | 4% |
| Potassium | 177mg | 305mg | 4% |
| Choline | 14.1mg | 3% | |
| Protein | 2.52g | 1.08g | 3% |
| Vitamin B3 | 0.437mg | 0.7mg | 2% |
| Vitamin E | 0.3mg | 2% | |
| Fructose | 1.61g | 2% | |
| Calcium | 58mg | 43mg | 2% |
| Phosphorus | 65mg | 53mg | 2% |
| Vitamin B5 | 0.126mg | 0.16mg | 1% |
| Polyunsaturated fat | 0.202g | 0.088g | 1% |
| Fats | 0.62g | 0.16g | 1% |
| Carbs | 4.62g | 8.62g | 1% |
| Vitamin B2 | 0.057mg | 0.04mg | 1% |
| Calories | 28kcal | 37kcal | 0% |
| Net carbs | 2.22g | 6.32g | N/A |
| Sugar | 4.46g | N/A | |
| Fiber | 2.4g | 2.3g | 0% |
| Starch | 0.4g | 0% | |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.13g | 0.027g | 0% |
| Monounsaturated fat | 0.103g | 0.025g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.097mg | 0% | |
| Isoleucine | 0.101mg | 0% | |
| Leucine | 0.169mg | 0% | |
| Lysine | 0.091mg | 0% | |
| Methionine | 0.042mg | 0% | |
| Phenylalanine | 0.098mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.055mg | 0% |
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:
1.08 g
Fats:
0.16 g
Carbs:
8.62 g
Water:
89.43 g
Other:
0.71 g
| Contains more ProteinProtein | +133.3% |
| Contains more FatsFats | +287.5% |
| Contains more OtherOther | +187.3% |
| Contains more CarbsCarbs | +86.6% |
~equal in
Water
~89.43g
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
0.027 g
Monounsaturated fat:
Mono. Fat
0.025 g
Polyunsaturated fat:
Poly. Fat
0.088 g
| Contains more Mono. FatMonounsaturated fat | +312% |
| Contains more Poly. FatPolyunsaturated fat | +129.5% |
| Contains less Sat. FatSaturated fat | -79.2% |
