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  6. Hearts of palm vs. Sweet onion

Hearts of palm vs. Sweet onion — In-Depth Nutrition Comparison

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A recap on differences between Hearts of palm and Sweet onion

  • Hearts of palm have more Manganese, Iron, Zinc, Copper, Magnesium, Fiber, and Phosphorus, however, Sweet onion is higher in Vitamin B6.
  • Hearts of palm covers your daily Manganese needs 57% more than Sweet onion.
  • Sweet onion contains 53 times less Sodium than Hearts of palm. Hearts of palm contain 426mg of Sodium, while Sweet onion contains 8mg.

Food varieties used in this article are Hearts of palm, canned and Onions, sweet, raw.

Infographic

Hearts of palm vs Sweet onion infographic
Infographic link

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.
Hearts of palm
Hearts of palm
9
:
1
Sweet onion
Sweet onion
Contains more Calcium +190%
Contains more Iron +1103.8%
Contains more Magnesium +322.2%
Contains more Phosphorus +140.7%
Contains more Potassium +48.7%
Contains more Zinc +784.6%
Contains more Copper +137.5%
Contains more Manganese +1734.2%
Contains more Selenium +40%
Contains less Sodium -98.1%
Hearts of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +190%
Contains more Iron +1103.8%
Contains more Magnesium +322.2%
Contains more Phosphorus +140.7%
Contains more Potassium +48.7%
Contains more Zinc +784.6%
Contains more Copper +137.5%
Contains more Manganese +1734.2%
Contains more Selenium +40%
Contains less Sodium -98.1%

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.
Hearts of palm
Hearts of palm
6
:
5
Sweet onion
Sweet onion
Contains more Vitamin C +64.6%
Contains more Vitamin B2 +185%
Contains more Vitamin B3 +228.6%
Contains more Vitamin B5 +28.6%
Contains more Folate +69.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +272.7%
Contains more Vitamin B6 +490.9%
Hearts of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 27% 3% 14% 9% 8% 6% 30% 0% 0%
Sweet onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin C +64.6%
Contains more Vitamin B2 +185%
Contains more Vitamin B3 +228.6%
Contains more Vitamin B5 +28.6%
Contains more Folate +69.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +272.7%
Contains more Vitamin B6 +490.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hearts of palm
Hearts of palm
3
:
2
Sweet onion
Sweet onion
Contains more Protein +215%
Contains more Fats +675%
Contains more Other +518.2%
Contains more Carbs +63.4%
Equal in Water - 91.24
Hearts of palm
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +215%
Contains more Fats +675%
Contains more Other +518.2%
Contains more Carbs +63.4%
Equal in Water - 91.24

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hearts of palm Sweet onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hearts of palm Sweet onion Opinion
Net carbs 2.22g 6.65g Sweet onion
Protein 2.52g 0.8g Hearts of palm
Fats 0.62g 0.08g Hearts of palm
Carbs 4.62g 7.55g Sweet onion
Calories 28kcal 32kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 5.02g Hearts of palm
Fiber 2.4g 0.9g Hearts of palm
Calcium 58mg 20mg Hearts of palm
Iron 3.13mg 0.26mg Hearts of palm
Magnesium 38mg 9mg Hearts of palm
Phosphorus 65mg 27mg Hearts of palm
Potassium 177mg 119mg Hearts of palm
Sodium 426mg 8mg Sweet onion
Zinc 1.15mg 0.13mg Hearts of palm
Copper 0.133mg 0.056mg Hearts of palm
Manganese 1.394mg 0.076mg Hearts of palm
Selenium 0.7µg 0.5µg Hearts of palm
Vitamin A 0IU 1IU Sweet onion
Vitamin E 0.02mg Sweet onion
Vitamin C 7.9mg 4.8mg Hearts of palm
Vitamin B1 0.011mg 0.041mg Sweet onion
Vitamin B2 0.057mg 0.02mg Hearts of palm
Vitamin B3 0.437mg 0.133mg Hearts of palm
Vitamin B5 0.126mg 0.098mg Hearts of palm
Vitamin B6 0.022mg 0.13mg Sweet onion
Folate 39µg 23µg Hearts of palm
Vitamin K 0.3µg Sweet onion
Tryptophan 0.023mg 0.009mg Hearts of palm
Threonine 0.097mg 0.018mg Hearts of palm
Isoleucine 0.101mg 0.014mg Hearts of palm
Leucine 0.169mg 0.025mg Hearts of palm
Lysine 0.091mg 0.033mg Hearts of palm
Methionine 0.042mg 0.009mg Hearts of palm
Phenylalanine 0.098mg 0.024mg Hearts of palm
Valine 0.114mg 0.02mg Hearts of palm
Histidine 0.055mg 0.011mg Hearts of palm
Saturated Fat 0.13g Sweet onion
Monounsaturated Fat 0.103g Hearts of palm
Polyunsaturated fat 0.202g Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Sweet onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
8%
Hearts of palm
7%
Sweet onion
Minerals Daily Need Coverage Score
52%
Hearts of palm
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 418mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.13g)
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 5.02g)
Which food is richer in minerals?
Hearts of palm
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 ($)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients
  2. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.