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

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How are heart of palm and rapini different?

  • Heart of palm is richer in copper, vitamin B6, potassium, zinc, and phosphorus, while rapini is higher in vitamin K, vitamin A, folate, vitamin C, and vitamin B1.
  • Rapini covers your daily need for vitamin K, 187% more than heart of palm.
  • Heart of palm contains 15 times more copper than rapini. Heart of palm contains 0.644mg of copper, while rapini contains 0.042mg.

Hearts of palm, raw and Broccoli raab, raw types were used in this article.

Infographic

Heart of palm vs Rapini infographic
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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.
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%
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more PotassiumPotassium +821.4%
Contains more CopperCopper +1433.3%
Contains more ZincZinc +384.4%
Contains more PhosphorusPhosphorus +91.8%
Contains less SodiumSodium -57.6%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +500%
Contains more IronIron +26.6%
Contains more SeleniumSelenium +42.9%

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%
Rapini
9
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more Vitamin B6Vitamin B6 +373.7%
Contains more Vitamin CVitamin C +152.5%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin EVitamin E +224%
Contains more Vitamin B1Vitamin B1 +224%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +245.8%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +798.6%
Contains more OtherOther +111.7%
Contains more ProteinProtein +17.4%
Contains more FatsFats +145%
Contains more WaterWater +33.2%

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
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +46.1%
~equal in Saturated fat ~0.05g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Rapini
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Rapini DV% diff.
Vitamin K 0µg 224µg 187%
Copper 0.644mg 0.042mg 67%
Vitamin B6 0.81mg 0.171mg 49%
Potassium 1806mg 196mg 47%
Zinc 3.73mg 0.77mg 27%
Manganese 0.395mg 17%
Folate 24µg 83µg 15%
Vitamin A 3µg 131µg 14%
Vitamin C 8mg 20.2mg 14%
Phosphorus 140mg 73mg 10%
Vitamin B1 0.05mg 0.162mg 9%
Calcium 18mg 108mg 9%
Carbs 25.61g 2.85g 8%
Vitamin E 0.5mg 1.62mg 7%
Iron 1.69mg 2.14mg 6%
Vitamin B5 0.322mg 6%
Calories 115kcal 22kcal 5%
Fiber 1.5g 2.7g 5%
Vitamin B2 0.18mg 0.129mg 4%
Magnesium 10mg 22mg 3%
Choline 0mg 18.3mg 3%
Vitamin B3 0.9mg 1.221mg 2%
Sodium 14mg 33mg 1%
Selenium 0.7µg 1µg 1%
Protein 2.7g 3.17g 1%
Fats 0.2g 0.49g 0%
Net carbs 24.11g 0.15g N/A
Sugar 17.16g 0.38g N/A
Saturated fat 0.046g 0.05g 0%
Monounsaturated fat 0.005g 0.026g 0%
Polyunsaturated fat 0.089g 0.13g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
24%
Heart of palm
71%
Rapini
Minerals Daily Need Coverage Score
62%
Heart of palm
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 16.78g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.004g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $0.4)
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 (32)
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.