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

Heart of palm vs. Beetroot — In-Depth Nutrition Comparison

Compare

Important differences between heart of palm and beetroot

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2; however, beetroot is richer in folate and fiber.
  • Heart of palm's daily need coverage for copper is 63% more.
  • Heart of palm contains 12 times more vitamin B6 than beetroot. Heart of palm contains 0.81mg of vitamin B6, while beetroot contains 0.067mg.
  • Beetroot has a higher glycemic index. The glycemic index of beetroot is 64, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Hearts of palm, raw and Beets, raw.

Infographic

Heart of palm vs Beetroot 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +455.7%
Contains more IronIron +111.3%
Contains more CopperCopper +758.7%
Contains more ZincZinc +965.7%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -82.1%
Contains more MagnesiumMagnesium +130%
~equal in Selenium ~0.7µg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 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% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +63.3%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +169.5%
Contains more Vitamin B6Vitamin B6 +1109%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +354.2%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Beetroot DV% diff.
Copper 0.644mg 0.075mg 63%
Vitamin B6 0.81mg 0.067mg 57%
Potassium 1806mg 325mg 44%
Zinc 3.73mg 0.35mg 31%
Folate 24µg 109µg 21%
Manganese 0.329mg 14%
Phosphorus 140mg 40mg 14%
Vitamin B2 0.18mg 0.04mg 11%
Iron 1.69mg 0.8mg 11%
Fiber 1.5g 2.8g 5%
Carbs 25.61g 9.56g 5%
Vitamin B3 0.9mg 0.334mg 4%
Calories 115kcal 43kcal 4%
Vitamin B5 0.155mg 3%
Magnesium 10mg 23mg 3%
Sodium 14mg 78mg 3%
Vitamin C 8mg 4.9mg 3%
Vitamin E 0.5mg 0.04mg 3%
Protein 2.7g 1.61g 2%
Vitamin B1 0.05mg 0.031mg 2%
Choline 0mg 6mg 1%
Fats 0.2g 0.17g 0%
Net carbs 24.11g 6.76g N/A
Calcium 18mg 16mg 0%
Sugar 17.16g 6.76g N/A
Vitamin A 3µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0µg 0.2µg 0%
Saturated fat 0.046g 0.027g 0%
Monounsaturated fat 0.005g 0.032g 0%
Polyunsaturated fat 0.089g 0.06g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +67.7%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +167.9%
Contains more OtherOther +84.3%
Contains more WaterWater +26%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Poly. FatPolyunsaturated fat +48.3%
Contains less Sat. FatSaturated fat -41.3%
Contains more Mono. FatMonounsaturated fat +540%

People also compare

Heart of palm
Heart of palm vs Olive
Olive
Heart of palm
Heart of palm vs Dates
Dates
Heart of palm
Heart of palm vs Provolone
Provolone
Beetroot
Beetroot vs Carrot
Carrot
Beetroot
Beetroot vs Onion
Onion
Beetroot
Beetroot vs Radish
Radish

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.