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  6. Heart of palm vs. Celery

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

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A recap on differences between heart of palm and celery

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, and vitamin C; however, celery is higher in vitamin K and vitamin A.
  • Heart of palm covers your daily copper needs 68% more than celery.
  • Celery contains 29 times less zinc than heart of palm. Heart of palm contains 3.73mg of zinc, while celery contains 0.13mg.

Food varieties used in this article are Hearts of palm, raw and Celery, raw.

Infographic

Heart of palm vs Celery 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%
Celery
Celery
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Contains more PotassiumPotassium +594.6%
Contains more IronIron +745%
Contains more CopperCopper +1740%
Contains more ZincZinc +2769.2%
Contains more PhosphorusPhosphorus +483.3%
Contains less SodiumSodium -82.5%
Contains more SeleniumSelenium +75%
Contains more CalciumCalcium +122.2%
~equal in Magnesium ~11mg

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%
Celery
Celery
5
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 10% 7.3% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
Contains more Vitamin CVitamin C +158.1%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B2Vitamin B2 +215.8%
Contains more Vitamin B3Vitamin B3 +181.3%
Contains more Vitamin B6Vitamin B6 +994.6%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Celery DV% diff.
Copper 0.644mg 0.035mg 68%
Vitamin B6 0.81mg 0.074mg 57%
Potassium 1806mg 260mg 45%
Zinc 3.73mg 0.13mg 33%
Vitamin K 0µg 29.3µg 24%
Iron 1.69mg 0.2mg 19%
Phosphorus 140mg 24mg 17%
Vitamin B2 0.18mg 0.057mg 9%
Carbs 25.61g 2.97g 8%
Calories 115kcal 16kcal 5%
Vitamin B5 0.246mg 5%
Vitamin C 8mg 3.1mg 5%
Vitamin B3 0.9mg 0.32mg 4%
Manganese 0.103mg 4%
Protein 2.7g 0.69g 4%
Folate 24µg 36µg 3%
Sodium 14mg 80mg 3%
Vitamin B1 0.05mg 0.021mg 2%
Vitamin E 0.5mg 0.27mg 2%
Vitamin A 3µg 22µg 2%
Calcium 18mg 40mg 2%
Selenium 0.7µg 0.4µg 1%
Choline 0mg 6.1mg 1%
Fats 0.2g 0.17g 0%
Net carbs 24.11g 1.37g N/A
Magnesium 10mg 11mg 0%
Sugar 17.16g 1.34g N/A
Fiber 1.5g 1.6g 0%
Saturated fat 0.046g 0.042g 0%
Monounsaturated fat 0.005g 0.032g 0%
Polyunsaturated fat 0.089g 0.079g 0%
Tryptophan 0.009mg 0%
Threonine 0.02mg 0%
Isoleucine 0.021mg 0%
Leucine 0.032mg 0%
Lysine 0.027mg 0%
Methionine 0.005mg 0%
Phenylalanine 0.02mg 0%
Valine 0.027mg 0%
Histidine 0.012mg 0%
Fructose 0.37g 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
Celery
Celery
1
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more ProteinProtein +291.3%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +762.3%
Contains more OtherOther +168.9%
Contains more WaterWater +37.3%

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
Celery
Celery
2
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Poly. FatPolyunsaturated fat +12.7%
Contains more Mono. FatMonounsaturated fat +540%
~equal in Saturated fat ~0.042g

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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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.