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  6. Heart of palm vs. Bell pepper

Heart of palm vs. Bell pepper — In-Depth Nutrition Comparison

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A recap on differences between heart of palm and bell peppers

  • Heart of palm has more copper, potassium, vitamin B6, zinc, phosphorus, iron, and vitamin B2; however, bell peppers are higher in vitamin C, vitamin K, and vitamin A.
  • Bell peppers cover your daily vitamin C needs 80% more than heart of palm.
  • Bell peppers contain 29 times less zinc than heart of palm. Heart of palm contains 3.73mg of zinc, while bell peppers contain 0.13mg.

Food varieties used in this article are Hearts of palm, raw and Peppers, sweet, green, raw.

Infographic

Heart of palm vs Bell pepper 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +932%
Contains more IronIron +397.1%
Contains more CopperCopper +875.8%
Contains more ZincZinc +2769.2%
Contains more PhosphorusPhosphorus +600%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -78.6%
~equal in Magnesium ~10mg

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin EVitamin E +35.1%
Contains more Vitamin B2Vitamin B2 +542.9%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B6Vitamin B6 +261.6%
Contains more FolateFolate +140%
Contains more Vitamin CVitamin C +905%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Bell pepper DV% diff.
Vitamin C 8mg 80.4mg 80%
Copper 0.644mg 0.066mg 64%
Potassium 1806mg 175mg 48%
Vitamin B6 0.81mg 0.224mg 45%
Zinc 3.73mg 0.13mg 33%
Iron 1.69mg 0.34mg 17%
Phosphorus 140mg 20mg 17%
Vitamin B2 0.18mg 0.028mg 12%
Carbs 25.61g 4.64g 7%
Vitamin K 0µg 7.4µg 6%
Calories 115kcal 20kcal 5%
Manganese 0.122mg 5%
Folate 24µg 10µg 4%
Protein 2.7g 0.86g 4%
Vitamin B3 0.9mg 0.48mg 3%
Vitamin B5 0.099mg 2%
Vitamin A 3µg 18µg 2%
Choline 0mg 5.5mg 1%
Vitamin B1 0.05mg 0.057mg 1%
Selenium 0.7µg 0µg 1%
Calcium 18mg 10mg 1%
Vitamin E 0.5mg 0.37mg 1%
Fructose 1.12g 1%
Fiber 1.5g 1.7g 1%
Fats 0.2g 0.17g 0%
Net carbs 24.11g 2.94g N/A
Magnesium 10mg 10mg 0%
Sugar 17.16g 2.4g N/A
Sodium 14mg 3mg 0%
Saturated fat 0.046g 0.058g 0%
Monounsaturated fat 0.005g 0.008g 0%
Polyunsaturated fat 0.089g 0.062g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.024mg 0%
Leucine 0.036mg 0%
Lysine 0.039mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.092mg 0%
Valine 0.036mg 0%
Histidine 0.01mg 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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +214%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +451.9%
Contains more OtherOther +352.3%
Contains more WaterWater +35.1%

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -20.7%
Contains more Poly. FatPolyunsaturated fat +43.5%
Contains more Mono. FatMonounsaturated fat +60%

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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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.