Hearts of palm vs. Spinach — In-Depth Nutrition Comparison
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How are Hearts of palm and Spinach different?
- Hearts of palm are higher in Manganese, however, Spinach is richer in Vitamin A RAE, Folate, Vitamin B6, Vitamin B2, Magnesium, Potassium, Calcium, and Vitamin B1.
- Daily need coverage for Vitamin A RAE from Spinach is 58% higher.
- Hearts of palm contain 6 times more Sodium than Spinach. While Hearts of palm contain 426mg of Sodium, Spinach contains only 70mg.
Hearts of palm, canned and Spinach, 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
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Phosphorus
+16.1%
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Zinc
+51.3%
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Manganese
+49.1%
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Calcium
+134.5%
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Iron
+14.1%
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Magnesium
+128.9%
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Potassium
+163.3%
Contains
less
Sodium
-83.6%
Contains
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Copper
+30.8%
Contains
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Selenium
+114.3%
Contains
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Phosphorus
+16.1%
Contains
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Zinc
+51.3%
Contains
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Manganese
+49.1%
Contains
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Calcium
+134.5%
Contains
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Iron
+14.1%
Contains
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Magnesium
+128.9%
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Potassium
+163.3%
Contains
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Sodium
-83.6%
Contains
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Copper
+30.8%
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Selenium
+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
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Vitamin A
+∞%
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Vitamin C
+24.1%
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Vitamin B1
+763.6%
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Vitamin B2
+314%
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Vitamin B3
+12.1%
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Vitamin B5
+15.1%
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Vitamin B6
+1000%
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Folate
+274.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+24.1%
Contains
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Vitamin B1
+763.6%
Contains
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Vitamin B2
+314%
Contains
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Vitamin B3
+12.1%
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Vitamin B5
+15.1%
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Vitamin B6
+1000%
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Folate
+274.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+138.5%
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Carbs
+23.2%
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Other
+12.7%
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Protein
+17.9%
Equal in Water - 91.21
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
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Fats
+138.5%
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Carbs
+23.2%
Contains
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Other
+12.7%
Contains
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Protein
+17.9%
Equal in Water - 91.21
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1616.7%
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Polyunsaturated fat
+85.3%
Contains
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Saturated Fat
-66.9%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
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Monounsaturated Fat
+1616.7%
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Polyunsaturated fat
+85.3%
Contains
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Saturated Fat
-66.9%
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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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.22g | 1.35g |
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| Protein | 2.52g | 2.97g |
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| Fats | 0.62g | 0.26g |
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| Carbs | 4.62g | 3.75g |
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| Calories | 28kcal | 23kcal |
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| Sugar | 0.43g |
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| Fiber | 2.4g | 2.4g | |
| Calcium | 58mg | 136mg |
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| Iron | 3.13mg | 3.57mg |
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| Magnesium | 38mg | 87mg |
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| Phosphorus | 65mg | 56mg |
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| Potassium | 177mg | 466mg |
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| Sodium | 426mg | 70mg |
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| Zinc | 1.15mg | 0.76mg |
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| Copper | 0.133mg | 0.174mg |
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| Manganese | 1.394mg | 0.935mg |
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| Selenium | 0.7µg | 1.5µg |
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| Vitamin A | 0IU | 10481IU |
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| Vitamin A RAE | 0µg | 524µg |
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| Vitamin E | 2.08mg |
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| Vitamin C | 7.9mg | 9.8mg |
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| Vitamin B1 | 0.011mg | 0.095mg |
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| Vitamin B2 | 0.057mg | 0.236mg |
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| Vitamin B3 | 0.437mg | 0.49mg |
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| Vitamin B5 | 0.126mg | 0.145mg |
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| Vitamin B6 | 0.022mg | 0.242mg |
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| Folate | 39µg | 146µg |
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| Vitamin K | 493.6µg |
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| Tryptophan | 0.023mg | 0.04mg |
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| Threonine | 0.097mg | 0.127mg |
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| Isoleucine | 0.101mg | 0.152mg |
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| Leucine | 0.169mg | 0.231mg |
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| Lysine | 0.091mg | 0.182mg |
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| Methionine | 0.042mg | 0.055mg |
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| Phenylalanine | 0.098mg | 0.134mg |
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| Valine | 0.114mg | 0.168mg |
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| Histidine | 0.055mg | 0.066mg |
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| Saturated Fat | 0.13g | 0.043g |
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| Monounsaturated Fat | 0.103g | 0.006g |
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| Polyunsaturated fat | 0.202g | 0.109g |
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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%
183%
Minerals Daily Need Coverage Score
52%
52%
Comparison summary
Which food contains less Sodium?
Spinach contains less Sodium (difference - 356mg)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.087g)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 0.43g)
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 - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.