Heart of palm vs. Garden asparagus — In-Depth Nutrition Comparison
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Summary of differences between Heart of palm and Garden asparagus
- Heart of palm has more Vitamin B6, Copper, Potassium, Zinc, and Phosphorus, while Garden asparagus has more Vitamin K, Vitamin B1, Folate, and Iron.
- Heart of palm covers your daily need of Vitamin B6 55% more than Garden asparagus.
- Heart of palm contains 9 times more Potassium than Garden asparagus. While Heart of palm contains 1806mg of Potassium, Garden asparagus contains only 202mg.
These are the specific foods used in this comparison Hearts of palm, raw and Asparagus, raw.
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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
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Phosphorus
+169.2%
Contains
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Potassium
+794.1%
Contains
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Zinc
+590.7%
Contains
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Copper
+240.7%
Contains
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Calcium
+33.3%
Contains
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Iron
+26.6%
Contains
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Magnesium
+40%
Contains
less
Sodium
-85.7%
Contains
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Selenium
+228.6%
Contains
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Phosphorus
+169.2%
Contains
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Potassium
+794.1%
Contains
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Zinc
+590.7%
Contains
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Copper
+240.7%
Contains
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Calcium
+33.3%
Contains
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Iron
+26.6%
Contains
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Magnesium
+40%
Contains
less
Sodium
-85.7%
Contains
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Selenium
+228.6%
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.
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Contains
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Vitamin C
+42.9%
Contains
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Vitamin B2
+27.7%
Contains
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Vitamin B6
+790.1%
Contains
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Vitamin A
+1011.8%
Contains
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Vitamin E
+126%
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Vitamin B1
+186%
Contains
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Folate
+116.7%
Contains
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Vitamin K
+∞%
Equal in Vitamin B3 - 0.978
Contains
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Vitamin C
+42.9%
Contains
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Vitamin B2
+27.7%
Contains
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Vitamin B6
+790.1%
Contains
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Vitamin A
+1011.8%
Contains
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Vitamin E
+126%
Contains
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Vitamin B1
+186%
Contains
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Folate
+116.7%
Contains
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Vitamin K
+∞%
Equal in Vitamin B3 - 0.978
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+22.7%
Contains
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Fats
+66.7%
Contains
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Carbs
+560.1%
Contains
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Other
+243.1%
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Water
+34.1%
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Contains
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Protein
+22.7%
Contains
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Fats
+66.7%
Contains
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Carbs
+560.1%
Contains
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Other
+243.1%
Contains
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Water
+34.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+∞%
Contains
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Polyunsaturated fat
+78%
Contains
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Saturated Fat
-13%
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Contains
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Monounsaturated Fat
+∞%
Contains
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Polyunsaturated fat
+78%
Contains
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Saturated Fat
-13%
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 price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 24.11g | 1.78g |
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| Protein | 2.7g | 2.2g |
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| Fats | 0.2g | 0.12g |
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| Carbs | 25.61g | 3.88g |
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| Calories | 115kcal | 20kcal |
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| Fructose | 1g |
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| Sugar | 17.16g | 1.88g |
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| Fiber | 1.5g | 2.1g |
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| Calcium | 18mg | 24mg |
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| Iron | 1.69mg | 2.14mg |
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| Magnesium | 10mg | 14mg |
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| Phosphorus | 140mg | 52mg |
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| Potassium | 1806mg | 202mg |
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| Sodium | 14mg | 2mg |
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| Zinc | 3.73mg | 0.54mg |
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| Copper | 0.644mg | 0.189mg |
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| Manganese | 0.158mg |
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| Selenium | 0.7µg | 2.3µg |
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| Vitamin A | 68IU | 756IU |
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| Vitamin A RAE | 3µg | 38µg |
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| Vitamin E | 0.5mg | 1.13mg |
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| Vitamin C | 8mg | 5.6mg |
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| Vitamin B1 | 0.05mg | 0.143mg |
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| Vitamin B2 | 0.18mg | 0.141mg |
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| Vitamin B3 | 0.9mg | 0.978mg |
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| Vitamin B5 | 0.274mg |
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| Vitamin B6 | 0.81mg | 0.091mg |
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| Folate | 24µg | 52µg |
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| Vitamin K | 0µg | 41.6µg |
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| Tryptophan | 0.027mg |
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| Threonine | 0.084mg |
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| Isoleucine | 0.075mg |
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| Leucine | 0.128mg |
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| Lysine | 0.104mg |
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| Methionine | 0.031mg |
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| Phenylalanine | 0.075mg |
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| Valine | 0.115mg |
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| Histidine | 0.049mg |
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| Saturated Fat | 0.046g | 0.04g |
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| Monounsaturated Fat | 0.005g | 0g |
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| Polyunsaturated fat | 0.089g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
26%
29%
Minerals Daily Need Coverage Score
62%
25%
Comparison summary
Which food is cheaper?
Heart of palm is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus is lower in Sugar (difference - 15.28g)
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 0.006g)
Which food is richer in vitamins?
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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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.