Hearts of palm vs. Sweet potato — In-Depth Nutrition Comparison
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How are hearts of palm and sweet potatoes different?
- Hearts of palm are higher in manganese, iron, and folate; however, sweet potatoes are richer in vitamin A, vitamin B6, vitamin B5, vitamin C, potassium, and vitamin B1.
- Daily need coverage for vitamin A for sweet potatoes is 384% higher.
- Hearts of palm contain 12 times more sodium than sweet potatoes. While hearts of palm contain 426mg of sodium, sweet potatoes contain only 36mg.
Hearts of palm, canned and Sweet potato, cooked, baked in skin, flesh, 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 | +40.7% |
| Contains more CalciumCalcium | +52.6% |
| Contains more IronIron | +353.6% |
| Contains more ZincZinc | +259.4% |
| Contains more PhosphorusPhosphorus | +20.4% |
| Contains more ManganeseManganese | +180.5% |
| Contains more SeleniumSelenium | +250% |
| Contains more PotassiumPotassium | +168.4% |
| Contains more CopperCopper | +21.1% |
| Contains less SodiumSodium | -91.5% |
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 FolateFolate | +550% |
| Contains more Vitamin CVitamin C | +148.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +872.7% |
| Contains more Vitamin B2Vitamin B2 | +86% |
| Contains more Vitamin B3Vitamin B3 | +240.3% |
| Contains more Vitamin B5Vitamin B5 | +601.6% |
| Contains more Vitamin B6Vitamin B6 | +1200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 961µg | 107% |
| Manganese | 1.394mg | 0.497mg | 39% |
| Iron | 3.13mg | 0.69mg | 31% |
| Vitamin B6 | 0.022mg | 0.286mg | 20% |
| Sodium | 426mg | 36mg | 17% |
| Vitamin B5 | 0.126mg | 0.884mg | 15% |
| Vitamin C | 7.9mg | 19.6mg | 13% |
| Potassium | 177mg | 475mg | 9% |
| Vitamin B1 | 0.011mg | 0.107mg | 8% |
| Folate | 39µg | 6µg | 8% |
| Zinc | 1.15mg | 0.32mg | 8% |
| Vitamin B3 | 0.437mg | 1.487mg | 7% |
| Carbs | 4.62g | 20.71g | 5% |
| Vitamin E | 0.71mg | 5% | |
| Vitamin B2 | 0.057mg | 0.106mg | 4% |
| Fiber | 2.4g | 3.3g | 4% |
| Calories | 28kcal | 90kcal | 3% |
| Copper | 0.133mg | 0.161mg | 3% |
| Starch | 7.05g | 3% | |
| Magnesium | 38mg | 27mg | 3% |
| Phosphorus | 65mg | 54mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Choline | 13.1mg | 2% | |
| Calcium | 58mg | 38mg | 2% |
| Polyunsaturated fat | 0.202g | 0.092g | 1% |
| Fats | 0.62g | 0.15g | 1% |
| Fructose | 0.5g | 1% | |
| Protein | 2.52g | 2.01g | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Net carbs | 2.22g | 17.41g | N/A |
| Sugar | 6.48g | N/A | |
| Saturated fat | 0.13g | 0.052g | 0% |
| Monounsaturated fat | 0.103g | 0.002g | 0% |
| Tryptophan | 0.023mg | 0.04mg | 0% |
| Threonine | 0.097mg | 0.107mg | 0% |
| Isoleucine | 0.101mg | 0.07mg | 0% |
| Leucine | 0.169mg | 0.118mg | 0% |
| Lysine | 0.091mg | 0.084mg | 0% |
| Methionine | 0.042mg | 0.037mg | 0% |
| Phenylalanine | 0.098mg | 0.114mg | 0% |
| Valine | 0.114mg | 0.11mg | 0% |
| Histidine | 0.055mg | 0.039mg | 0% |
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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +25.4% |
| Contains more FatsFats | +313.3% |
| Contains more WaterWater | +19% |
| Contains more OtherOther | +51.1% |
| Contains more CarbsCarbs | +348.3% |
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
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated fat | +5050% |
| Contains more Poly. FatPolyunsaturated fat | +119.6% |
| Contains less Sat. FatSaturated fat | -60% |
