Heart of palm vs. Garden cress — In-Depth Nutrition Comparison
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A recap on the differences between heart of palm and garden cress
- Heart of palm has more copper, vitamin B6, potassium, zinc, and phosphorus; however, garden cress is higher in vitamin K, vitamin A, vitamin C, folate, and magnesium.
- Garden cress covers your daily vitamin K needs 452% more than heart of palm.
- Garden cress contains 16 times less zinc than heart of palm. Heart of palm contains 3.73mg of zinc, while garden cress contains 0.23mg.
Food varieties used in this article are Hearts of palm, raw and Cress, garden, raw.
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 | +198% |
| Contains more IronIron | +30% |
| Contains more CopperCopper | +278.8% |
| Contains more ZincZinc | +1521.7% |
| Contains more PhosphorusPhosphorus | +84.2% |
| Contains more MagnesiumMagnesium | +280% |
| Contains more CalciumCalcium | +350% |
| 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 | +227.9% |
| Contains more Vitamin CVitamin C | +762.5% |
| Contains more Vitamin AVitamin A | +11433.3% |
| Contains more Vitamin EVitamin E | +40% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B2Vitamin B2 | +44.4% |
| Contains more Vitamin B3Vitamin B3 | +11.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +233.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 541.9µg | 452% |
| Vitamin C | 8mg | 69mg | 68% |
| Copper | 0.644mg | 0.17mg | 53% |
| Vitamin B6 | 0.81mg | 0.247mg | 43% |
| Vitamin A | 3µg | 346µg | 38% |
| Potassium | 1806mg | 606mg | 35% |
| Zinc | 3.73mg | 0.23mg | 32% |
| Manganese | 0.553mg | 24% | |
| Folate | 24µg | 80µg | 14% |
| Phosphorus | 140mg | 76mg | 9% |
| Carbs | 25.61g | 5.5g | 7% |
| Magnesium | 10mg | 38mg | 7% |
| Calcium | 18mg | 81mg | 6% |
| Vitamin B2 | 0.18mg | 0.26mg | 6% |
| Vitamin B5 | 0.242mg | 5% | |
| Iron | 1.69mg | 1.3mg | 5% |
| Calories | 115kcal | 32kcal | 4% |
| Choline | 0mg | 19.5mg | 4% |
| Vitamin B1 | 0.05mg | 0.08mg | 3% |
| Fiber | 1.5g | 1.1g | 2% |
| Monounsaturated fat | 0.005g | 0.239g | 1% |
| Polyunsaturated fat | 0.089g | 0.228g | 1% |
| Vitamin B3 | 0.9mg | 1mg | 1% |
| Vitamin E | 0.5mg | 0.7mg | 1% |
| Fats | 0.2g | 0.7g | 1% |
| Protein | 2.7g | 2.6g | 0% |
| Net carbs | 24.11g | 4.4g | N/A |
| Sugar | 17.16g | 4.4g | N/A |
| Sodium | 14mg | 14mg | 0% |
| Selenium | 0.7µg | 0.9µg | 0% |
| Saturated fat | 0.046g | 0.023g | 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:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more CarbsCarbs | +365.6% |
| Contains more FatsFats | +250% |
| Contains more WaterWater | +28.6% |
~equal in
Protein
~2.6g
~equal in
Other
~1.8g
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
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +4680% |
| Contains more Poly. FatPolyunsaturated fat | +156.2% |
