Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Hearts of palm
  5. Compare
  6. Hearts of palm vs. Sweet onion

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

Compare

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 cover 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +322.2%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +48.7%
Contains more IronIron +1103.8%
Contains more CopperCopper +137.5%
Contains more ZincZinc +784.6%
Contains more PhosphorusPhosphorus +140.7%
Contains more ManganeseManganese +1734.2%
Contains more SeleniumSelenium +40%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +64.6%
Contains more Vitamin B2Vitamin B2 +185%
Contains more Vitamin B3Vitamin B3 +228.6%
Contains more Vitamin B5Vitamin B5 +28.6%
Contains more FolateFolate +69.6%
Contains more Vitamin B1Vitamin B1 +272.7%
Contains more Vitamin B6Vitamin B6 +490.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Sweet onion DV% diff.
Manganese 1.394mg 0.076mg 57%
Iron 3.13mg 0.26mg 36%
Sodium 426mg 8mg 18%
Copper 0.133mg 0.056mg 9%
Zinc 1.15mg 0.13mg 9%
Vitamin B6 0.022mg 0.13mg 8%
Magnesium 38mg 9mg 7%
Fiber 2.4g 0.9g 6%
Phosphorus 65mg 27mg 5%
Folate 39µg 23µg 4%
Calcium 58mg 20mg 4%
Fructose 2.02g 3%
Protein 2.52g 0.8g 3%
Vitamin B1 0.011mg 0.041mg 3%
Vitamin B2 0.057mg 0.02mg 3%
Vitamin C 7.9mg 4.8mg 3%
Vitamin B3 0.437mg 0.133mg 2%
Potassium 177mg 119mg 2%
Saturated fat 0.13g 1%
Fats 0.62g 0.08g 1%
Polyunsaturated fat 0.202g 1%
Carbs 4.62g 7.55g 1%
Choline 5.5mg 1%
Vitamin B5 0.126mg 0.098mg 1%
Calories 28kcal 32kcal 0%
Net carbs 2.22g 6.65g N/A
Sugar 5.02g N/A
Vitamin E 0.02mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.103g 0%
Tryptophan 0.023mg 0.009mg 0%
Threonine 0.097mg 0.018mg 0%
Isoleucine 0.101mg 0.014mg 0%
Leucine 0.169mg 0.025mg 0%
Lysine 0.091mg 0.033mg 0%
Methionine 0.042mg 0.009mg 0%
Phenylalanine 0.098mg 0.024mg 0%
Valine 0.114mg 0.02mg 0%
Histidine 0.055mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +215%
Contains more FatsFats +675%
Contains more OtherOther +518.2%
Contains more CarbsCarbs +63.4%
~equal in Water ~91.24g

People also compare

Hearts of palm
Hearts of palm vs Artichoke
Artichoke
Hearts of palm
Hearts of palm vs Plum sauce
Plum sauce
Hearts of palm
Hearts of palm vs Olive
Olive
Sweet onion
Sweet onion vs Onion
Onion
Sweet onion
Sweet onion vs Welsh onion
Welsh onion
Sweet onion
Sweet onion vs Chives
Chives

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.