Hearts of palm vs. Sauerkraut — In-Depth Nutrition Comparison
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Significant differences between hearts of palm and sauerkraut
- Hearts of palm have more manganese, iron, zinc, phosphorus, and magnesium; however, sauerkraut is richer in vitamin B6 and vitamin C.
- Hearts of palm cover your daily manganese needs 54% more than sauerkraut.
- Sauerkraut has 6 times less zinc than hearts of palm. Hearts of palm have 1.15mg of zinc, while sauerkraut has 0.19mg.
- Hearts of palm contain less sodium.
Specific food types used in this comparison are Hearts of palm, canned and Sauerkraut, canned, solids and liquids.
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 | +192.3% |
| Contains more CalciumCalcium | +93.3% |
| Contains more IronIron | +112.9% |
| Contains more CopperCopper | +38.5% |
| Contains more ZincZinc | +505.3% |
| Contains more PhosphorusPhosphorus | +225% |
| Contains less SodiumSodium | -35.6% |
| Contains more ManganeseManganese | +823.2% |
| Contains more SeleniumSelenium | +16.7% |
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 | +159.1% |
| Contains more Vitamin B3Vitamin B3 | +205.6% |
| Contains more Vitamin B5Vitamin B5 | +35.5% |
| Contains more FolateFolate | +62.5% |
| Contains more Vitamin CVitamin C | +86.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +90.9% |
| Contains more Vitamin B6Vitamin B6 | +490.9% |
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:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +176.9% |
| Contains more FatsFats | +342.9% |
~equal in
Carbs
~4.28g
~equal in
Water
~92.52g
~equal in
Other
~2.15g
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
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Mono. FatMonounsaturated fat | +692.3% |
| Contains more Poly. FatPolyunsaturated fat | +201.5% |
| Contains less Sat. FatSaturated fat | -73.8% |
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 Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.394mg | 0.151mg | 54% |
| Iron | 3.13mg | 1.47mg | 21% |
| Vitamin K | 13µg | 11% | |
| Sodium | 426mg | 661mg | 10% |
| Zinc | 1.15mg | 0.19mg | 9% |
| Vitamin C | 7.9mg | 14.7mg | 8% |
| Vitamin B6 | 0.022mg | 0.13mg | 8% |
| Phosphorus | 65mg | 20mg | 6% |
| Magnesium | 38mg | 13mg | 6% |
| Folate | 39µg | 24µg | 4% |
| Copper | 0.133mg | 0.096mg | 4% |
| Vitamin B2 | 0.057mg | 0.022mg | 3% |
| Protein | 2.52g | 0.91g | 3% |
| Calcium | 58mg | 30mg | 3% |
| Fiber | 2.4g | 2.9g | 2% |
| Vitamin B3 | 0.437mg | 0.143mg | 2% |
| Choline | 10.4mg | 2% | |
| Vitamin E | 0.14mg | 1% | |
| Polyunsaturated fat | 0.202g | 0.067g | 1% |
| Vitamin B5 | 0.126mg | 0.093mg | 1% |
| Fats | 0.62g | 0.14g | 1% |
| Vitamin B1 | 0.011mg | 0.021mg | 1% |
| Calories | 28kcal | 19kcal | 0% |
| Carbs | 4.62g | 4.28g | 0% |
| Net carbs | 2.22g | 1.38g | N/A |
| Potassium | 177mg | 170mg | 0% |
| Sugar | 1.78g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Saturated fat | 0.13g | 0.034g | 0% |
| Monounsaturated fat | 0.103g | 0.013g | 0% |
| Tryptophan | 0.023mg | 0.008mg | 0% |
| Threonine | 0.097mg | 0.025mg | 0% |
| Isoleucine | 0.101mg | 0.021mg | 0% |
| Leucine | 0.169mg | 0.029mg | 0% |
| Lysine | 0.091mg | 0.031mg | 0% |
| Methionine | 0.042mg | 0.009mg | 0% |
| Phenylalanine | 0.098mg | 0.023mg | 0% |
| Valine | 0.114mg | 0.03mg | 0% |
| Histidine | 0.055mg | 0.016mg | 0% |
| Fructose | 0.04g | 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 |
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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%
12%
Minerals Daily Need Coverage Score
52%
24%
Comparison summary
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.096g)
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Hearts of palm contains less Sodium (difference - 235mg)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 32)
Which food is cheaper?
Hearts of palm is cheaper (difference - $1)
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 richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.