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  6. Heart of palm vs. Caesar salad

Heart of palm vs. Caesar salad — In-Depth Nutrition Comparison

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How are heart of palm and caesar salad different?

  • Heart of palm is higher in copper, potassium, and zinc; however, caesar salad is richer in selenium, vitamin B1, calcium, vitamin B12, and vitamin B3.
  • Daily need coverage for copper for heart of palm is 58% higher.
  • Heart of palm contains 11 times more potassium than caesar salad. While heart of palm contains 1806mg of potassium, caesar salad contains only 170mg.
  • Heart of palm has less sodium.
  • Heart of palm has a lower glycemic index (32) than caesar salad (50).

Hearts of palm, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust are the varieties used in this article.

Infographic

Heart of palm vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more PotassiumPotassium +962.4%
Contains more CopperCopper +411.1%
Contains more ZincZinc +131.7%
Contains less SodiumSodium -96.9%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +1194.4%
Contains more IronIron +38.5%
Contains more PhosphorusPhosphorus +65%
Contains more SeleniumSelenium +4385.7%

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 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B1Vitamin B1 +654%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +259.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Caesar salad DV% diff.
Vitamin B6 0.81mg 62%
Copper 0.644mg 0.126mg 58%
Selenium 0.7µg 31.4µg 56%
Potassium 1806mg 170mg 48%
Vitamin B1 0.05mg 0.377mg 27%
Calcium 18mg 233mg 22%
Protein 2.7g 13.39g 21%
Saturated fat 0.046g 4.206g 19%
Zinc 3.73mg 1.61mg 19%
Sodium 14mg 454mg 19%
Vitamin B12 0µg 0.4µg 17%
Vitamin B3 0.9mg 3.237mg 15%
Manganese 0.321mg 14%
Fats 0.2g 9.54g 14%
Phosphorus 140mg 231mg 13%
Starch 25.29g 10%
Polyunsaturated fat 0.089g 1.461g 9%
Vitamin C 8mg 0mg 9%
Vitamin B2 0.18mg 0.297mg 9%
Vitamin B5 0.447mg 9%
Calories 115kcal 265kcal 8%
Vitamin A 3µg 78µg 8%
Iron 1.69mg 2.34mg 8%
Cholesterol 0mg 24mg 8%
Folate 24µg 6%
Monounsaturated fat 0.005g 2.38g 6%
Vitamin K 0µg 5.9µg 5%
Magnesium 10mg 28mg 4%
Carbs 25.61g 31.5g 2%
Vitamin E 0.5mg 0.61mg 1%
Fiber 1.5g 1.7g 1%
Fructose 1.13g 1%
Net carbs 24.11g 29.8g N/A
Sugar 17.16g 4.02g N/A
Tryptophan 0.15mg 0%
Threonine 0.393mg 0%
Isoleucine 0.547mg 0%
Leucine 1.137mg 0%
Lysine 0.523mg 0%
Methionine 0.3mg 0%
Phenylalanine 0.717mg 0%
Valine 0.7mg 0%
Histidine 0.36mg 0%
Omega-3 - ALA 0.155g N/A

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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +60.2%
Contains more ProteinProtein +395.9%
Contains more FatsFats +4670%
Contains more CarbsCarbs +23%
~equal in Other ~2.18g

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +47500%
Contains more Poly. FatPolyunsaturated fat +1541.6%

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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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.