Heart of palm vs. Caper — In-Depth Nutrition Comparison
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What are the main differences between heart of palm and caper?
- Heart of palm is richer in vitamin B6, potassium, zinc, copper, and phosphorus, yet caper is richer in vitamin K, fiber, and magnesium.
- Caper's daily need coverage for sodium is 101% higher.
- Heart of palm has 45 times more potassium than caper. Heart of palm has 1806mg of potassium, while caper has 40mg.
- Heart of palm contains less sodium.
We used Hearts of palm, raw and Capers, canned types in this comparison.
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.
| Contains more PotassiumPotassium | +4415% |
| Contains more CopperCopper | +72.2% |
| Contains more ZincZinc | +1065.6% |
| Contains more PhosphorusPhosphorus | +1300% |
| Contains less SodiumSodium | -99.4% |
| Contains more MagnesiumMagnesium | +230% |
| Contains more CalciumCalcium | +122.2% |
| Contains more SeleniumSelenium | +71.4% |
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.
| Contains more Vitamin CVitamin C | +86% |
| Contains more Vitamin B1Vitamin B1 | +177.8% |
| Contains more Vitamin B2Vitamin B2 | +29.5% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B6Vitamin B6 | +3421.7% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin EVitamin E | +76% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 14mg | 2348mg | 101% |
| Vitamin B6 | 0.81mg | 0.023mg | 61% |
| Potassium | 1806mg | 40mg | 52% |
| Zinc | 3.73mg | 0.32mg | 31% |
| Copper | 0.644mg | 0.374mg | 30% |
| Vitamin K | 0µg | 24.6µg | 21% |
| Phosphorus | 140mg | 10mg | 19% |
| Fiber | 1.5g | 3.2g | 7% |
| Carbs | 25.61g | 4.89g | 7% |
| Calories | 115kcal | 23kcal | 5% |
| Magnesium | 10mg | 33mg | 5% |
| Vitamin C | 8mg | 4.3mg | 4% |
| Vitamin E | 0.5mg | 0.88mg | 3% |
| Manganese | 0.078mg | 3% | |
| Vitamin B1 | 0.05mg | 0.018mg | 3% |
| Vitamin B2 | 0.18mg | 0.139mg | 3% |
| Vitamin B3 | 0.9mg | 0.652mg | 2% |
| Calcium | 18mg | 40mg | 2% |
| Choline | 0mg | 6.5mg | 1% |
| Polyunsaturated fat | 0.089g | 0.304g | 1% |
| Fats | 0.2g | 0.86g | 1% |
| Vitamin B5 | 0.027mg | 1% | |
| Selenium | 0.7µg | 1.2µg | 1% |
| Protein | 2.7g | 2.36g | 1% |
| Saturated fat | 0.046g | 0.233g | 1% |
| Net carbs | 24.11g | 1.69g | N/A |
| Iron | 1.69mg | 1.67mg | 0% |
| Sugar | 17.16g | 0.41g | N/A |
| Vitamin A | 3µg | 7µg | 0% |
| Folate | 24µg | 23µg | 0% |
| Monounsaturated fat | 0.005g | 0.063g | 0% |
| Omega-3 - DPA | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
2.36 g
Fats:
0.86 g
Carbs:
4.89 g
Water:
83.85 g
Other:
8.04 g
| Contains more ProteinProtein | +14.4% |
| Contains more CarbsCarbs | +423.7% |
| Contains more FatsFats | +330% |
| Contains more WaterWater | +20.6% |
| Contains more OtherOther | +304% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.233 g
Monounsaturated fat:
Mono. Fat
0.063 g
Polyunsaturated fat:
Poly. Fat
0.304 g
| Contains less Sat. FatSaturated fat | -80.3% |
| Contains more Mono. FatMonounsaturated fat | +1160% |
| Contains more Poly. FatPolyunsaturated fat | +241.6% |
