Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Heart of palm
  5. Compare
  6. Heart of palm vs. Chard raw

Heart of palm vs. Chard raw — In-Depth Nutrition Comparison

Compare

How are heart of palm and chard raw different?

  • Heart of palm is higher in vitamin B6, copper, potassium, zinc, and phosphorus; however, chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, and vitamin E.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Heart of palm contains 10 times more zinc than chard raw. While heart of palm contains 3.73mg of zinc, chard raw contains only 0.36mg.

Hearts of palm, raw and Chard, swiss, raw are the varieties used in this article.

Infographic

Heart of palm vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PotassiumPotassium +376.5%
Contains more CopperCopper +259.8%
Contains more ZincZinc +936.1%
Contains more PhosphorusPhosphorus +204.3%
Contains less SodiumSodium -93.4%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +183.3%
Contains more SeleniumSelenium +28.6%
~equal in Iron ~1.8mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B6Vitamin B6 +718.2%
Contains more FolateFolate +71.4%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +10100%
Contains more Vitamin EVitamin E +278%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Vitamin B6 0.81mg 0.099mg 55%
Copper 0.644mg 0.179mg 52%
Potassium 1806mg 379mg 42%
Vitamin A 3µg 306µg 34%
Zinc 3.73mg 0.36mg 31%
Vitamin C 8mg 30mg 24%
Magnesium 10mg 81mg 17%
Manganese 0.366mg 16%
Phosphorus 140mg 46mg 13%
Vitamin E 0.5mg 1.89mg 9%
Sodium 14mg 213mg 9%
Carbs 25.61g 3.74g 7%
Vitamin B2 0.18mg 0.09mg 7%
Calories 115kcal 19kcal 5%
Vitamin B5 0.172mg 3%
Calcium 18mg 51mg 3%
Folate 24µg 14µg 3%
Choline 0mg 18mg 3%
Vitamin B3 0.9mg 0.4mg 3%
Protein 2.7g 1.8g 2%
Vitamin B1 0.05mg 0.04mg 1%
Iron 1.69mg 1.8mg 1%
Fats 0.2g 0.2g 0%
Net carbs 24.11g 2.14g N/A
Sugar 17.16g 1.1g N/A
Fiber 1.5g 1.6g 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.046g 0.03g 0%
Monounsaturated fat 0.005g 0.04g 0%
Polyunsaturated fat 0.089g 0.07g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +50%
Contains more CarbsCarbs +584.8%
Contains more OtherOther +24.4%
Contains more WaterWater +33.3%
~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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Poly. FatPolyunsaturated fat +27.1%
Contains less Sat. FatSaturated fat -34.8%
Contains more Mono. FatMonounsaturated fat +700%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.