Heart of palm vs. Coriander — In-Depth Nutrition Comparison
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What are the differences between heart of palm and coriander?
- Heart of palm is higher in vitamin B6, copper, potassium, zinc, and phosphorus, yet coriander is higher in vitamin K, vitamin A, vitamin C, vitamin E, and folate.
- Coriander's daily need coverage for vitamin K is 258% more.
- Heart of palm has 7 times more zinc than coriander. While heart of palm has 3.73mg of zinc, coriander has only 0.5mg.
We used Hearts of palm, raw and Coriander (cilantro) leaves, raw types in this article.
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 | +246.6% |
| Contains more CopperCopper | +186.2% |
| Contains more ZincZinc | +646% |
| Contains more PhosphorusPhosphorus | +191.7% |
| Contains less SodiumSodium | -69.6% |
| Contains more MagnesiumMagnesium | +160% |
| Contains more CalciumCalcium | +272.2% |
| Contains more SeleniumSelenium | +28.6% |
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 B6Vitamin B6 | +443.6% |
| Contains more Vitamin CVitamin C | +237.5% |
| Contains more Vitamin AVitamin A | +11133.3% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin B3Vitamin B3 | +23.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +158.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 310µg | 258% |
| Vitamin B6 | 0.81mg | 0.149mg | 51% |
| Copper | 0.644mg | 0.225mg | 47% |
| Potassium | 1806mg | 521mg | 38% |
| Vitamin A | 3µg | 337µg | 37% |
| Zinc | 3.73mg | 0.5mg | 29% |
| Vitamin C | 8mg | 27mg | 21% |
| Manganese | 0.426mg | 19% | |
| Vitamin E | 0.5mg | 2.5mg | 13% |
| Phosphorus | 140mg | 48mg | 13% |
| Vitamin B5 | 0.57mg | 11% | |
| Folate | 24µg | 62µg | 10% |
| Carbs | 25.61g | 3.67g | 7% |
| Fiber | 1.5g | 2.8g | 5% |
| Calcium | 18mg | 67mg | 5% |
| Calories | 115kcal | 23kcal | 5% |
| Magnesium | 10mg | 26mg | 4% |
| Choline | 0mg | 12.8mg | 2% |
| Vitamin B3 | 0.9mg | 1.114mg | 1% |
| Monounsaturated fat | 0.005g | 0.275g | 1% |
| Sodium | 14mg | 46mg | 1% |
| Vitamin B2 | 0.18mg | 0.162mg | 1% |
| Vitamin B1 | 0.05mg | 0.067mg | 1% |
| Protein | 2.7g | 2.13g | 1% |
| Iron | 1.69mg | 1.77mg | 1% |
| Fats | 0.2g | 0.52g | 0% |
| Net carbs | 24.11g | 0.87g | N/A |
| Sugar | 17.16g | 0.87g | N/A |
| Selenium | 0.7µg | 0.9µg | 0% |
| Saturated fat | 0.046g | 0.014g | 0% |
| Polyunsaturated fat | 0.089g | 0.04g | 0% |
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:
2.13 g
Fats:
0.52 g
Carbs:
3.67 g
Water:
92.21 g
Other:
1.47 g
| Contains more ProteinProtein | +26.8% |
| Contains more CarbsCarbs | +597.8% |
| Contains more OtherOther | +35.4% |
| Contains more FatsFats | +160% |
| Contains more WaterWater | +32.7% |
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
0.014 g
Monounsaturated fat:
Mono. Fat
0.275 g
Polyunsaturated fat:
Poly. Fat
0.04 g
| Contains more Poly. FatPolyunsaturated fat | +122.5% |
| Contains less Sat. FatSaturated fat | -69.6% |
| Contains more Mono. FatMonounsaturated fat | +5400% |
