Hearts of palm vs. Turnip — In-Depth Nutrition Comparison
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A recap on differences between hearts of palm and turnip
- Hearts of palm have more manganese, iron, zinc, magnesium, folate, phosphorus, and copper; however, turnip is higher in vitamin C and vitamin B6.
- Hearts of palm cover your daily manganese needs 55% more than turnip.
- Turnip contains 10 times less iron than hearts of palm. Hearts of palm contain 3.13mg of iron, while turnip contains 0.3mg.
- Turnip has less sodium.
Food varieties used in this article are Hearts of palm, canned and Turnips, raw.
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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 | +245.5% |
| Contains more CalciumCalcium | +93.3% |
| Contains more IronIron | +943.3% |
| Contains more CopperCopper | +56.5% |
| Contains more ZincZinc | +325.9% |
| Contains more PhosphorusPhosphorus | +140.7% |
| Contains more ManganeseManganese | +940.3% |
| Contains less SodiumSodium | -84.3% |
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 more Vitamin B2Vitamin B2 | +90% |
| Contains more FolateFolate | +160% |
| Contains more Vitamin CVitamin C | +165.8% |
| Contains more Vitamin B1Vitamin B1 | +263.6% |
| Contains more Vitamin B5Vitamin B5 | +58.7% |
| Contains more Vitamin B6Vitamin B6 | +309.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.394mg | 0.134mg | 55% |
| Iron | 3.13mg | 0.3mg | 35% |
| Sodium | 426mg | 67mg | 16% |
| Vitamin C | 7.9mg | 21mg | 15% |
| Zinc | 1.15mg | 0.27mg | 8% |
| Magnesium | 38mg | 11mg | 6% |
| Folate | 39µg | 15µg | 6% |
| Vitamin B6 | 0.022mg | 0.09mg | 5% |
| Phosphorus | 65mg | 27mg | 5% |
| Copper | 0.133mg | 0.085mg | 5% |
| Protein | 2.52g | 0.9g | 3% |
| Calcium | 58mg | 30mg | 3% |
| Vitamin B1 | 0.011mg | 0.04mg | 2% |
| Choline | 11.1mg | 2% | |
| Vitamin B2 | 0.057mg | 0.03mg | 2% |
| Fiber | 2.4g | 1.8g | 2% |
| Vitamin B5 | 0.126mg | 0.2mg | 1% |
| Saturated fat | 0.13g | 0.011g | 1% |
| Carbs | 4.62g | 6.43g | 1% |
| Polyunsaturated fat | 0.202g | 0.053g | 1% |
| Fats | 0.62g | 0.1g | 1% |
| Calories | 28kcal | 28kcal | 0% |
| Net carbs | 2.22g | 4.63g | N/A |
| Potassium | 177mg | 191mg | 0% |
| Sugar | 3.8g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B3 | 0.437mg | 0.4mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Monounsaturated fat | 0.103g | 0.006g | 0% |
| Tryptophan | 0.023mg | 0.009mg | 0% |
| Threonine | 0.097mg | 0.025mg | 0% |
| Isoleucine | 0.101mg | 0.036mg | 0% |
| Leucine | 0.169mg | 0.033mg | 0% |
| Lysine | 0.091mg | 0.036mg | 0% |
| Methionine | 0.042mg | 0.011mg | 0% |
| Phenylalanine | 0.098mg | 0.017mg | 0% |
| Valine | 0.114mg | 0.03mg | 0% |
| Histidine | 0.055mg | 0.014mg | 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:
0.9 g
Fats:
0.1 g
Carbs:
6.43 g
Water:
91.87 g
Other:
0.7 g
| Contains more ProteinProtein | +180% |
| Contains more FatsFats | +520% |
| Contains more OtherOther | +191.4% |
| Contains more CarbsCarbs | +39.2% |
~equal in
Water
~91.87g
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
0.011 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.053 g
| Contains more Mono. FatMonounsaturated fat | +1616.7% |
| Contains more Poly. FatPolyunsaturated fat | +281.1% |
| Contains less Sat. FatSaturated fat | -91.5% |
