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  6. Heart of palm vs. Brussels sprouts

Heart of palm vs. Brussels sprouts — In-Depth Nutrition Comparison

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Significant differences between heart of palm and Brussels sprouts

  • Heart of palm has more copper, vitamin B6, potassium, zinc, and phosphorus; however, Brussels sprouts are richer in vitamin K, vitamin C, vitamin A, folate, and fiber.
  • Brussels sprouts cover your daily vitamin K needs 148% more than heart of palm.
  • Brussels sprouts have 9 times less copper than heart of palm. Heart of palm has 0.644mg of copper, while Brussels sprouts have 0.07mg.

Specific food types used in this comparison are Hearts of palm, raw and Brussels sprouts, raw.

Infographic

Heart of palm vs Brussels sprouts 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% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more PotassiumPotassium +364.3%
Contains more IronIron +20.7%
Contains more CopperCopper +820%
Contains more ZincZinc +788.1%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -44%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +133.3%
Contains more SeleniumSelenium +128.6%

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.
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +20.8%
Contains more Vitamin B6Vitamin B6 +269.9%
Contains more Vitamin CVitamin C +962.5%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin EVitamin E +76%
Contains more Vitamin B1Vitamin B1 +178%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +154.2%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Brussels sprouts DV% diff.
Polyunsaturated fat 0.089g 153g 1019%
Vitamin K 0µg 177µg 148%
Vitamin C 8mg 85mg 86%
Copper 0.644mg 0.07mg 64%
Vitamin B6 0.81mg 0.219mg 45%
Potassium 1806mg 389mg 42%
Zinc 3.73mg 0.42mg 30%
Manganese 0.337mg 15%
Phosphorus 140mg 69mg 10%
Folate 24µg 61µg 9%
Fiber 1.5g 3.8g 9%
Vitamin B1 0.05mg 0.139mg 7%
Vitamin B2 0.18mg 0.09mg 7%
Carbs 25.61g 8.95g 6%
Vitamin B5 0.309mg 6%
Calories 115kcal 43kcal 4%
Vitamin A 3µg 38µg 4%
Iron 1.69mg 1.4mg 4%
Vitamin E 0.5mg 0.88mg 3%
Choline 0mg 19.1mg 3%
Magnesium 10mg 23mg 3%
Selenium 0.7µg 1.6µg 2%
Calcium 18mg 42mg 2%
Fructose 0.93g 1%
Vitamin B3 0.9mg 0.745mg 1%
Protein 2.7g 3.38g 1%
Fats 0.2g 0.3g 0%
Net carbs 24.11g 5.15g N/A
Sugar 17.16g 2.2g N/A
Sodium 14mg 25mg 0%
Saturated fat 0.046g 0.062g 0%
Monounsaturated fat 0.005g 0.023g 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more CarbsCarbs +186.1%
Contains more OtherOther +45.3%
Contains more ProteinProtein +25.2%
Contains more FatsFats +50%
Contains more WaterWater +23.7%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -25.8%
Contains more Mono. FatMonounsaturated fat +360%
Contains more Poly. FatPolyunsaturated fat +171810.1%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.