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  6. Heart of palm vs. Broccoli

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

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Important differences between heart of palm and broccoli

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, and phosphorus; however, broccoli is richer in vitamin C, vitamin K, vitamin A, and folate.
  • Broccoli's daily need coverage for vitamin C is 90% more.
  • Heart of palm contains 13 times more copper than broccoli. Heart of palm contains 0.644mg of copper, while broccoli contains 0.049mg.

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

Infographic

Heart of palm vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more PotassiumPotassium +471.5%
Contains more IronIron +131.5%
Contains more CopperCopper +1214.3%
Contains more ZincZinc +809.8%
Contains more PhosphorusPhosphorus +112.1%
Contains less SodiumSodium -57.6%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +161.1%
Contains more SeleniumSelenium +257.1%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +40.8%
Contains more Vitamin B6Vitamin B6 +362.9%
Contains more Vitamin CVitamin C +1015%
Contains more Vitamin AVitamin A +933.3%
Contains more Vitamin EVitamin E +56%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +162.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Broccoli DV% diff.
Vitamin C 8mg 89.2mg 90%
Vitamin K 0µg 101.6µg 85%
Copper 0.644mg 0.049mg 66%
Vitamin B6 0.81mg 0.175mg 49%
Potassium 1806mg 316mg 44%
Zinc 3.73mg 0.41mg 30%
Iron 1.69mg 0.73mg 12%
Vitamin B5 0.573mg 11%
Phosphorus 140mg 66mg 11%
Folate 24µg 63µg 10%
Manganese 0.21mg 9%
Carbs 25.61g 6.64g 6%
Vitamin B2 0.18mg 0.117mg 5%
Calories 115kcal 34kcal 4%
Fiber 1.5g 2.6g 4%
Calcium 18mg 47mg 3%
Vitamin A 3µg 31µg 3%
Magnesium 10mg 21mg 3%
Choline 0mg 18.7mg 3%
Selenium 0.7µg 2.5µg 3%
Vitamin B3 0.9mg 0.639mg 2%
Vitamin B1 0.05mg 0.071mg 2%
Vitamin E 0.5mg 0.78mg 2%
Fructose 0.68g 1%
Sodium 14mg 33mg 1%
Protein 2.7g 2.82g 0%
Fats 0.2g 0.37g 0%
Net carbs 24.11g 4.04g N/A
Sugar 17.16g 1.7g N/A
Saturated fat 0.046g 0.039g 0%
Monounsaturated fat 0.005g 0.011g 0%
Polyunsaturated fat 0.089g 0.038g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more CarbsCarbs +285.7%
Contains more OtherOther +128.7%
Contains more FatsFats +85%
Contains more WaterWater +28.5%
~equal in Protein ~2.82g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +134.2%
Contains less Sat. FatSaturated fat -15.2%
Contains more Mono. FatMonounsaturated fat +120%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.