Hearts of palm vs. Salsify — In-Depth Nutrition Comparison
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How are hearts of palm and salsify different?
- Hearts of palm are higher in manganese, iron, zinc, copper, and folate; however, salsify is richer in vitamin B6 and vitamin B2.
- Daily need coverage for manganese for hearts of palm is 51% higher.
- Hearts of palm contain 27 times more sodium than salsify. While hearts of palm contain 426mg of sodium, salsify contains only 16mg.
Hearts of palm, canned and Salsify, cooked, boiled, drained, without salt are the varieties used in this article.
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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 | +111.1% |
| Contains more CalciumCalcium | +23.4% |
| Contains more IronIron | +469.1% |
| Contains more CopperCopper | +90% |
| Contains more ZincZinc | +283.3% |
| Contains more PhosphorusPhosphorus | +16.1% |
| Contains more ManganeseManganese | +563.8% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more PotassiumPotassium | +59.9% |
| Contains less SodiumSodium | -96.2% |
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 CVitamin C | +71.7% |
| Contains more Vitamin B3Vitamin B3 | +11.5% |
| Contains more FolateFolate | +160% |
| Contains more Vitamin B1Vitamin B1 | +409.1% |
| Contains more Vitamin B2Vitamin B2 | +203.5% |
| Contains more Vitamin B5Vitamin B5 | +119% |
| Contains more Vitamin B6Vitamin B6 | +890.9% |
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:
2.73 g
Fats:
0.17 g
Carbs:
15.36 g
Water:
81 g
Other:
0.74 g
| Contains more FatsFats | +264.7% |
| Contains more WaterWater | +11.4% |
| Contains more OtherOther | +175.7% |
| Contains more CarbsCarbs | +232.5% |
~equal in
Protein
~2.73g
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
0.041 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Mono. FatMonounsaturated fat | +3333.3% |
| Contains more Poly. FatPolyunsaturated fat | +173% |
| Contains less Sat. FatSaturated fat | -68.5% |
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. |
| Manganese | 1.394mg | 0.21mg | 51% |
| Iron | 3.13mg | 0.55mg | 32% |
| Sodium | 426mg | 16mg | 18% |
| Vitamin B6 | 0.022mg | 0.218mg | 15% |
| Vitamin B2 | 0.057mg | 0.173mg | 9% |
| Zinc | 1.15mg | 0.3mg | 8% |
| Copper | 0.133mg | 0.07mg | 7% |
| Folate | 39µg | 15µg | 6% |
| Choline | 25.9mg | 5% | |
| Magnesium | 38mg | 18mg | 5% |
| Vitamin B1 | 0.011mg | 0.056mg | 4% |
| Vitamin C | 7.9mg | 4.6mg | 4% |
| Carbs | 4.62g | 15.36g | 4% |
| Potassium | 177mg | 283mg | 3% |
| Vitamin B5 | 0.126mg | 0.276mg | 3% |
| Fiber | 2.4g | 3.1g | 3% |
| Calories | 28kcal | 68kcal | 2% |
| Vitamin E | 0.19mg | 1% | |
| Polyunsaturated fat | 0.202g | 0.074g | 1% |
| Phosphorus | 65mg | 56mg | 1% |
| Calcium | 58mg | 47mg | 1% |
| Fats | 0.62g | 0.17g | 1% |
| Protein | 2.52g | 2.73g | 0% |
| Net carbs | 2.22g | 12.26g | N/A |
| Sugar | 2.9g | N/A | |
| Selenium | 0.7µg | 0.6µg | 0% |
| Vitamin B3 | 0.437mg | 0.392mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.13g | 0.041g | 0% |
| Monounsaturated fat | 0.103g | 0.003g | 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% |
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%
13%
Minerals Daily Need Coverage Score
52%
16%
Comparison summary
Which food contains less Sodium?
Salsify contains less Sodium (difference - 410mg)
Which food is lower in Saturated fat?
Salsify is lower in Saturated fat (difference - 0.089g)
Which food is richer in vitamins?
Salsify is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 2.9g)
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?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)