Heart of palm vs. Fennel — In-Depth Nutrition Comparison
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How are heart of palm and fennel different?
- Heart of palm is higher in copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2; however, fennel is richer in vitamin K, vitamin A, and fiber.
- Daily need coverage for copper for heart of palm is 64% higher.
- Heart of palm contains 19 times more zinc than fennel. While heart of palm contains 3.73mg of zinc, fennel contains only 0.2mg.
- Heart of palm has a lower glycemic index (32) than fennel (45).
Hearts of palm, raw and Fennel, bulb, raw are the varieties used 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 | +336.2% |
| Contains more IronIron | +131.5% |
| Contains more CopperCopper | +875.8% |
| Contains more ZincZinc | +1765% |
| Contains more PhosphorusPhosphorus | +180% |
| Contains less SodiumSodium | -73.1% |
| Contains more MagnesiumMagnesium | +70% |
| Contains more CalciumCalcium | +172.2% |
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 B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +462.5% |
| Contains more Vitamin B3Vitamin B3 | +40.6% |
| Contains more Vitamin B6Vitamin B6 | +1623.4% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin AVitamin A | +1500% |
| Contains more Vitamin EVitamin E | +16% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.066mg | 64% |
| Vitamin B6 | 0.81mg | 0.047mg | 59% |
| Vitamin K | 0µg | 62.8µg | 52% |
| Potassium | 1806mg | 414mg | 41% |
| Zinc | 3.73mg | 0.2mg | 32% |
| Phosphorus | 140mg | 50mg | 13% |
| Iron | 1.69mg | 0.73mg | 12% |
| Vitamin B2 | 0.18mg | 0.032mg | 11% |
| Manganese | 0.191mg | 8% | |
| Carbs | 25.61g | 7.3g | 6% |
| Fiber | 1.5g | 3.1g | 6% |
| Vitamin A | 3µg | 48µg | 5% |
| Vitamin B5 | 0.232mg | 5% | |
| Calories | 115kcal | 31kcal | 4% |
| Vitamin C | 8mg | 12mg | 4% |
| Vitamin B1 | 0.05mg | 0.01mg | 3% |
| Calcium | 18mg | 49mg | 3% |
| Protein | 2.7g | 1.24g | 3% |
| Vitamin B3 | 0.9mg | 0.64mg | 2% |
| Choline | 0mg | 13.2mg | 2% |
| Sodium | 14mg | 52mg | 2% |
| Magnesium | 10mg | 17mg | 2% |
| Vitamin E | 0.5mg | 0.58mg | 1% |
| Folate | 24µg | 27µg | 1% |
| Polyunsaturated fat | 0.089g | 0.169g | 1% |
| Fats | 0.2g | 0.2g | 0% |
| Net carbs | 24.11g | 4.2g | N/A |
| Sugar | 17.16g | 3.93g | N/A |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.046g | 0.09g | 0% |
| Monounsaturated fat | 0.005g | 0.068g | 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:
1.24 g
Fats:
0.2 g
Carbs:
7.3 g
Water:
90.21 g
Other:
1.05 g
| Contains more ProteinProtein | +117.7% |
| Contains more CarbsCarbs | +250.8% |
| Contains more OtherOther | +89.5% |
| Contains more WaterWater | +29.8% |
~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
0.09 g
Monounsaturated fat:
Mono. Fat
0.068 g
Polyunsaturated fat:
Poly. Fat
0.169 g
| Contains less Sat. FatSaturated fat | -48.9% |
| Contains more Mono. FatMonounsaturated fat | +1260% |
| Contains more Poly. FatPolyunsaturated fat | +89.9% |
