Hearts of palm vs. Sweet potato leaves — In-Depth Nutrition Comparison
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What are the main differences between Hearts of palm and Sweet potato leaves?
- Hearts of palm are richer in Iron, yet Sweet potato leaves are richer in Vitamin B2, Vitamin A RAE, Vitamin B6, Vitamin B1, Fiber, Potassium, and Magnesium.
- Hearts of palm' daily need coverage for Iron is 27% higher.
- Hearts of palm have 71 times more Sodium than Sweet potato leaves. Hearts of palm have 426mg of Sodium, while Sweet potato leaves have 6mg.
We used Hearts of palm, canned and Sweet potato leaves, raw types in this comparison.
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
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Iron
+222.7%
Contains
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Calcium
+34.5%
Contains
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Magnesium
+84.2%
Contains
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Phosphorus
+24.6%
Contains
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Potassium
+187%
Contains
less
Sodium
-98.6%
Contains
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Selenium
+28.6%
Contains
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Iron
+222.7%
Contains
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Calcium
+34.5%
Contains
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Magnesium
+84.2%
Contains
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Phosphorus
+24.6%
Contains
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Potassium
+187%
Contains
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Sodium
-98.6%
Contains
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Selenium
+28.6%
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
+∞%
Contains
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Vitamin C
+39.2%
Contains
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Vitamin B1
+1318.2%
Contains
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Vitamin B2
+505.3%
Contains
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Vitamin B3
+158.6%
Contains
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Vitamin B5
+78.6%
Contains
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Vitamin B6
+763.6%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+39.2%
Contains
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Vitamin B1
+1318.2%
Contains
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Vitamin B2
+505.3%
Contains
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Vitamin B3
+158.6%
Contains
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Vitamin B5
+78.6%
Contains
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Vitamin B6
+763.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+21.6%
Contains
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Other
+48.9%
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Carbs
+90.9%
Equal in Protein - 2.49
Equal in Water - 86.81
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
2.49 g
Fats:
0.51 g
Carbs:
8.82 g
Water:
86.81 g
Other:
1.37 g
Contains
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Fats
+21.6%
Contains
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Other
+48.9%
Contains
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Carbs
+90.9%
Equal in Protein - 2.49
Equal in Water - 86.81
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+415%
Contains
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Saturated Fat
-14.6%
Contains
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Polyunsaturated fat
+12.9%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Saturated Fat:
0.111 g
Monounsaturated Fat:
0.02 g
Polyunsaturated fat:
0.228 g
Contains
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Monounsaturated Fat
+415%
Contains
less
Saturated Fat
-14.6%
Contains
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Polyunsaturated fat
+12.9%
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 | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.22g | 3.52g |
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| Protein | 2.52g | 2.49g |
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| Fats | 0.62g | 0.51g |
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| Carbs | 4.62g | 8.82g |
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| Calories | 28kcal | 42kcal |
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| Fiber | 2.4g | 5.3g |
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| Calcium | 58mg | 78mg |
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| Iron | 3.13mg | 0.97mg |
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| Magnesium | 38mg | 70mg |
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| Phosphorus | 65mg | 81mg |
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| Potassium | 177mg | 508mg |
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| Sodium | 426mg | 6mg |
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| Zinc | 1.15mg |
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| Copper | 0.133mg |
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| Manganese | 1.394mg |
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| Selenium | 0.7µg | 0.9µg |
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| Vitamin A | 0IU | 3778IU |
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| Vitamin A RAE | 0µg | 189µg |
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| Vitamin C | 7.9mg | 11mg |
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| Vitamin B1 | 0.011mg | 0.156mg |
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| Vitamin B2 | 0.057mg | 0.345mg |
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| Vitamin B3 | 0.437mg | 1.13mg |
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| Vitamin B5 | 0.126mg | 0.225mg |
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| Vitamin B6 | 0.022mg | 0.19mg |
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| Folate | 39µg |
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| Vitamin K | 302.2µg |
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| Tryptophan | 0.023mg | 0.035mg |
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| Threonine | 0.097mg |
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| Isoleucine | 0.101mg |
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| Leucine | 0.169mg |
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| Lysine | 0.091mg | 0.228mg |
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| Methionine | 0.042mg | 0.086mg |
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| Phenylalanine | 0.098mg |
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| Valine | 0.114mg |
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| Histidine | 0.055mg |
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| Saturated Fat | 0.13g | 0.111g |
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| Monounsaturated Fat | 0.103g | 0.02g |
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| Polyunsaturated fat | 0.202g | 0.228g |
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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 | 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%
101%
Minerals Daily Need Coverage Score
52%
20%
Comparison summary
Which food contains less Sodium?
Sweet potato leaves contains less Sodium (difference - 420mg)
Which food is lower in Saturated Fat?
Sweet potato leaves is lower in Saturated Fat (difference - 0.019g)
Which food is richer in vitamins?
Sweet potato leaves is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 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.