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  6. Heart of palm vs. Chinese cabbage

Heart of palm vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are heart of palm and Chinese cabbage different?

  • Heart of palm is richer in copper, vitamin B6, potassium, zinc, phosphorus, and iron, while Chinese cabbage is higher in vitamin A, vitamin C, vitamin K, and folate.
  • Chinese cabbage covers your daily need for vitamin A, 88% more than heart of palm.
  • Heart of palm contains 31 times more copper than Chinese cabbage. Heart of palm contains 0.644mg of copper, while Chinese cabbage contains 0.021mg.

Hearts of palm, raw and Cabbage, chinese (pak-choi), raw types were used in this article.

Infographic

Heart of palm vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more PotassiumPotassium +616.7%
Contains more IronIron +111.3%
Contains more CopperCopper +2966.7%
Contains more ZincZinc +1863.2%
Contains more PhosphorusPhosphorus +278.4%
Contains less SodiumSodium -78.5%
Contains more SeleniumSelenium +40%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +483.3%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +157.1%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B6Vitamin B6 +317.5%
Contains more Vitamin CVitamin C +462.5%
Contains more Vitamin AVitamin A +7333.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Chinese cabbage DV% diff.
Copper 0.644mg 0.021mg 69%
Vitamin B6 0.81mg 0.194mg 47%
Potassium 1806mg 252mg 46%
Vitamin C 8mg 45mg 41%
Vitamin K 0µg 45.5µg 38%
Zinc 3.73mg 0.19mg 32%
Vitamin A 3µg 223µg 24%
Phosphorus 140mg 37mg 15%
Folate 24µg 66µg 11%
Iron 1.69mg 0.8mg 11%
Calcium 18mg 105mg 9%
Vitamin B2 0.18mg 0.07mg 8%
Carbs 25.61g 2.18g 8%
Manganese 0.159mg 7%
Calories 115kcal 13kcal 5%
Vitamin E 0.5mg 0.09mg 3%
Vitamin B3 0.9mg 0.5mg 3%
Sodium 14mg 65mg 2%
Vitamin B5 0.088mg 2%
Magnesium 10mg 19mg 2%
Protein 2.7g 1.5g 2%
Fiber 1.5g 1g 2%
Choline 0mg 6.4mg 1%
Vitamin B1 0.05mg 0.04mg 1%
Fats 0.2g 0.2g 0%
Net carbs 24.11g 1.18g N/A
Sugar 17.16g 1.18g N/A
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.046g 0.027g 0%
Monounsaturated fat 0.005g 0.015g 0%
Polyunsaturated fat 0.089g 0.096g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +80%
Contains more CarbsCarbs +1074.8%
Contains more OtherOther +148.8%
Contains more WaterWater +37.2%
~equal in Fats ~0.2g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -41.3%
Contains more Mono. FatMonounsaturated fat +200%
~equal in Polyunsaturated fat ~0.096g

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.