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  6. Heart of palm vs. Coleslaw

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

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How are heart of palm and coleslaw different?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2; however, coleslaw is richer in vitamin K.
  • Daily need coverage for copper for heart of palm is 70% higher.
  • Heart of palm contains 27 times more zinc than coleslaw. While heart of palm contains 3.73mg of zinc, coleslaw contains only 0.14mg.
  • Heart of palm has less sodium.

Hearts of palm, raw and Fast foods, coleslaw are the varieties used in this article.

Infographic

Heart of palm vs Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +1300%
Contains more IronIron +668.2%
Contains more CopperCopper +4193.3%
Contains more ZincZinc +2564.3%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -93.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +66.7%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +336.9%
Contains more Vitamin B6Vitamin B6 +623.2%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +82.5%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin E ~0.54mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Coleslaw DV% diff.
Copper 0.644mg 0.015mg 70%
Vitamin K 0µg 70.9µg 59%
Vitamin B6 0.81mg 0.112mg 54%
Potassium 1806mg 129mg 49%
Polyunsaturated fat 0.089g 5.348g 35%
Zinc 3.73mg 0.14mg 33%
Iron 1.69mg 0.22mg 18%
Phosphorus 140mg 20mg 17%
Fats 0.2g 9.91g 15%
Vitamin B2 0.18mg 0.02mg 12%
Sodium 14mg 203mg 8%
Vitamin C 8mg 14.6mg 7%
Monounsaturated fat 0.005g 2.671g 7%
Saturated fat 0.046g 1.599g 7%
Folate 24µg 6%
Vitamin B5 0.246mg 5%
Vitamin B3 0.9mg 0.206mg 4%
Carbs 25.61g 14.89g 4%
Manganese 0.102mg 4%
Protein 2.7g 0.95g 4%
Vitamin A 3µg 28µg 3%
Fructose 1.44g 2%
Calories 115kcal 153kcal 2%
Vitamin B1 0.05mg 0.026mg 2%
Fiber 1.5g 1.9g 2%
Selenium 0.7µg 1%
Calcium 18mg 30mg 1%
Cholesterol 0mg 4mg 1%
Net carbs 24.11g 12.99g N/A
Magnesium 10mg 8mg 0%
Sugar 17.16g 12.19g N/A
Vitamin E 0.5mg 0.54mg 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g N/A
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g 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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +184.2%
Contains more CarbsCarbs +72%
Contains more OtherOther +139.8%
Contains more FatsFats +4855%
~equal in Water ~73.42g

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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +53320%
Contains more Poly. FatPolyunsaturated fat +5909%

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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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.