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. Turnip greens

Hearts of palm vs. Turnip greens — In-Depth Nutrition Comparison

Compare

Significant differences between Hearts of palm and Turnip greens

  • Hearts of palm have more Manganese, Iron, and Zinc, however, Turnip greens is richer in Vitamin A RAE, Vitamin C, Folate, Copper, Vitamin B6, and Calcium.
  • Hearts of palm covers your daily Manganese needs 46% more than Turnip greens.
  • Turnip greens has 15 times less Sodium than Hearts of palm. Hearts of palm have 426mg of Sodium, while Turnip greens has 29mg.

Specific food types used in this comparison are Hearts of palm, canned and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Hearts of palm vs Turnip greens 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
5
:
5
Turnip greens
Turnip greens
Contains more Iron +291.3%
Contains more Magnesium +72.7%
Contains more Phosphorus +124.1%
Contains more Zinc +721.4%
Contains more Manganese +313.6%
Contains more Calcium +136.2%
Contains more Potassium +14.7%
Contains less Sodium -93.2%
Contains more Copper +90.2%
Contains more Selenium +28.6%
Hearts of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Iron +291.3%
Contains more Magnesium +72.7%
Contains more Phosphorus +124.1%
Contains more Zinc +721.4%
Contains more Manganese +313.6%
Contains more Calcium +136.2%
Contains more Potassium +14.7%
Contains less Sodium -93.2%
Contains more Copper +90.2%
Contains more 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.
Hearts of palm
Hearts of palm
1
:
9
Turnip greens
Turnip greens
Contains more Vitamin A +∞%
Contains more Vitamin C +246.8%
Contains more Vitamin B1 +309.1%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B5 +117.5%
Contains more Vitamin B6 +718.2%
Contains more Folate +202.6%
Equal in Vitamin B3 - 0.411
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%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin A +∞%
Contains more Vitamin C +246.8%
Contains more Vitamin B1 +309.1%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B5 +117.5%
Contains more Vitamin B6 +718.2%
Contains more Folate +202.6%
Equal in Vitamin B3 - 0.411

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hearts of palm
Hearts of palm
4
:
1
Turnip greens
Turnip greens
Contains more Protein +121.1%
Contains more Fats +169.6%
Contains more Other +90.7%
Equal in Carbs - 4.36
Equal in Water - 93.2
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
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +121.1%
Contains more Fats +169.6%
Contains more Other +90.7%
Equal in Carbs - 4.36
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hearts of palm
Hearts of palm
2
:
1
Turnip greens
Turnip greens
Contains more Monounsaturated Fat +586.7%
Contains more Polyunsaturated fat +122%
Contains less Saturated Fat -59.2%
Hearts of palm
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +586.7%
Contains more Polyunsaturated fat +122%
Contains less Saturated Fat -59.2%

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 Turnip greens
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Hearts of palm Turnip greens Opinion
Net carbs 2.22g 0.86g Hearts of palm
Protein 2.52g 1.14g Hearts of palm
Fats 0.62g 0.23g Hearts of palm
Carbs 4.62g 4.36g Hearts of palm
Calories 28kcal 20kcal Hearts of palm
Sugar 0.53g Hearts of palm
Fiber 2.4g 3.5g Turnip greens
Calcium 58mg 137mg Turnip greens
Iron 3.13mg 0.8mg Hearts of palm
Magnesium 38mg 22mg Hearts of palm
Phosphorus 65mg 29mg Hearts of palm
Potassium 177mg 203mg Turnip greens
Sodium 426mg 29mg Turnip greens
Zinc 1.15mg 0.14mg Hearts of palm
Copper 0.133mg 0.253mg Turnip greens
Manganese 1.394mg 0.337mg Hearts of palm
Selenium 0.7µg 0.9µg Turnip greens
Vitamin A 0IU 7625IU Turnip greens
Vitamin A RAE 0µg 381µg Turnip greens
Vitamin E 1.88mg Turnip greens
Vitamin C 7.9mg 27.4mg Turnip greens
Vitamin B1 0.011mg 0.045mg Turnip greens
Vitamin B2 0.057mg 0.072mg Turnip greens
Vitamin B3 0.437mg 0.411mg Hearts of palm
Vitamin B5 0.126mg 0.274mg Turnip greens
Vitamin B6 0.022mg 0.18mg Turnip greens
Folate 39µg 118µg Turnip greens
Vitamin K 367.6µg Turnip greens
Tryptophan 0.023mg 0.02mg Hearts of palm
Threonine 0.097mg 0.063mg Hearts of palm
Isoleucine 0.101mg 0.059mg Hearts of palm
Leucine 0.169mg 0.105mg Hearts of palm
Lysine 0.091mg 0.074mg Hearts of palm
Methionine 0.042mg 0.026mg Hearts of palm
Phenylalanine 0.098mg 0.07mg Hearts of palm
Valine 0.114mg 0.078mg Hearts of palm
Histidine 0.055mg 0.028mg Hearts of palm
Saturated Fat 0.13g 0.053g Turnip greens
Monounsaturated Fat 0.103g 0.015g Hearts of palm
Polyunsaturated fat 0.202g 0.091g Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Turnip greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
Turnip greens
Turnip greens vs Mustard Greens Raw
Mustard Greens Raw
Turnip greens
Turnip greens vs Spinach raw
Spinach raw
Turnip greens
Turnip greens vs Kale raw
Kale raw

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
141%
Turnip greens
Minerals Daily Need Coverage Score
52%
Hearts of palm
26%
Turnip greens

Comparison summary

Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 397mg)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.077g)
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 0.53g)
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.

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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.