Heart of palm vs. Endive — In-Depth Nutrition Comparison
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A recap on differences between heart of palm and endive
- Heart of palm has more vitamin B6, copper, potassium, zinc, phosphorus, iron, and vitamin B2; however, endive is higher in vitamin K, vitamin A, and folate.
- Endive covers your daily vitamin K needs 193% more than heart of palm.
- Endive contains 41 times less vitamin B6 than heart of palm. Heart of palm contains 0.81mg of vitamin B6, while endive contains 0.02mg.
- The glycemic index of endive is higher.
Food varieties used in this article are Hearts of palm, raw and Endive, 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 | +475.2% |
| Contains more IronIron | +103.6% |
| Contains more CopperCopper | +550.5% |
| Contains more ZincZinc | +372.2% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains less SodiumSodium | -36.4% |
| Contains more SeleniumSelenium | +250% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +188.9% |
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 CVitamin C | +23.1% |
| Contains more Vitamin EVitamin E | +13.6% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B3Vitamin B3 | +125% |
| Contains more Vitamin B6Vitamin B6 | +3950% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +491.7% |
| Contains more CholineCholine | +∞% |
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:
1.25 g
Fats:
0.2 g
Carbs:
3.35 g
Water:
93.79 g
Other:
1.41 g
| Contains more ProteinProtein | +116% |
| Contains more CarbsCarbs | +664.5% |
| Contains more OtherOther | +41.1% |
| Contains more WaterWater | +34.9% |
~equal in
Fats
~0.2g
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
0.048 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.087 g
| Contains more Mono. FatMonounsaturated fat | +25% |
~equal in
Saturated fat
~0.048g
~equal in
Polyunsaturated fat
~0.087g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0µg | 231µg | 193% |
| Vitamin B6 | 0.81mg | 0.02mg | 61% |
| Copper | 0.644mg | 0.099mg | 61% |
| Potassium | 1806mg | 314mg | 44% |
| Folate | 24µg | 142µg | 30% |
| Zinc | 3.73mg | 0.79mg | 27% |
| Vitamin B5 | 0.9mg | 18% | |
| Manganese | 0.42mg | 18% | |
| Phosphorus | 140mg | 28mg | 16% |
| Vitamin A | 3µg | 108µg | 12% |
| Iron | 1.69mg | 0.83mg | 11% |
| Vitamin B2 | 0.18mg | 0.075mg | 8% |
| Carbs | 25.61g | 3.35g | 7% |
| Fiber | 1.5g | 3.1g | 6% |
| Calories | 115kcal | 17kcal | 5% |
| Vitamin B3 | 0.9mg | 0.4mg | 3% |
| Choline | 0mg | 16.8mg | 3% |
| Protein | 2.7g | 1.25g | 3% |
| Vitamin B1 | 0.05mg | 0.08mg | 3% |
| Calcium | 18mg | 52mg | 3% |
| Vitamin C | 8mg | 6.5mg | 2% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Magnesium | 10mg | 15mg | 1% |
| Fats | 0.2g | 0.2g | 0% |
| Net carbs | 24.11g | 0.25g | N/A |
| Sugar | 17.16g | 0.25g | N/A |
| Sodium | 14mg | 22mg | 0% |
| Vitamin E | 0.5mg | 0.44mg | 0% |
| Saturated fat | 0.046g | 0.048g | 0% |
| Monounsaturated fat | 0.005g | 0.004g | 0% |
| Polyunsaturated fat | 0.089g | 0.087g | 0% |
| Tryptophan | 0.005mg | 0% | |
| Threonine | 0.05mg | 0% | |
| Isoleucine | 0.072mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.063mg | 0% | |
| Methionine | 0.014mg | 0% | |
| Phenylalanine | 0.053mg | 0% | |
| Valine | 0.063mg | 0% | |
| Histidine | 0.023mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
66%
Minerals Daily Need Coverage Score
62%
21%
Comparison summary
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 13)
Which food is cheaper?
Heart of palm is cheaper (difference - $0.4)
Which food is lower in Sugar?
Endive is lower in Sugar (difference - 16.91g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.