Heart of palm vs. Asparagus — In-Depth Nutrition Comparison
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Summary of differences between heart of palm and asparagus
- Heart of palm has more vitamin B6, copper, potassium, zinc, and phosphorus, while asparagus has more vitamin K, vitamin A, vitamin B1, folate, and iron.
- Heart of palm covers your daily need for vitamin B6, 55% more than asparagus.
- Heart of palm contains 9 times more potassium than asparagus. While heart of palm contains 1806mg of potassium, 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 more PotassiumPotassium | +794.1% |
| Contains more CopperCopper | +240.7% |
| Contains more ZincZinc | +590.7% |
| Contains more PhosphorusPhosphorus | +169.2% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +33.3% |
| Contains more IronIron | +26.6% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +27.7% |
| Contains more Vitamin B6Vitamin B6 | +790.1% |
| Contains more Vitamin AVitamin A | +1166.7% |
| Contains more Vitamin EVitamin E | +126% |
| Contains more Vitamin B1Vitamin B1 | +186% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +116.7% |
| 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:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more ProteinProtein | +22.7% |
| Contains more FatsFats | +66.7% |
| Contains more CarbsCarbs | +560.1% |
| Contains more OtherOther | +243.1% |
| Contains more WaterWater | +34.1% |
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
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +78% |
| Contains less Sat. FatSaturated 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 | |
|
DV% diff. |
| Vitamin B6 | 0.81mg | 0.091mg | 55% |
| Copper | 0.644mg | 0.189mg | 51% |
| Potassium | 1806mg | 202mg | 47% |
| Vitamin K | 0µg | 41.6µg | 35% |
| Zinc | 3.73mg | 0.54mg | 29% |
| Phosphorus | 140mg | 52mg | 13% |
| Vitamin B1 | 0.05mg | 0.143mg | 8% |
| Folate | 24µg | 52µg | 7% |
| Carbs | 25.61g | 3.88g | 7% |
| Manganese | 0.158mg | 7% | |
| Iron | 1.69mg | 2.14mg | 6% |
| Vitamin B5 | 0.274mg | 5% | |
| Calories | 115kcal | 20kcal | 5% |
| Vitamin A | 3µg | 38µg | 4% |
| Vitamin E | 0.5mg | 1.13mg | 4% |
| Choline | 0mg | 16mg | 3% |
| Selenium | 0.7µg | 2.3µg | 3% |
| Vitamin C | 8mg | 5.6mg | 3% |
| Vitamin B2 | 0.18mg | 0.141mg | 3% |
| Fiber | 1.5g | 2.1g | 2% |
| Protein | 2.7g | 2.2g | 1% |
| Sodium | 14mg | 2mg | 1% |
| Calcium | 18mg | 24mg | 1% |
| Fructose | 1g | 1% | |
| Magnesium | 10mg | 14mg | 1% |
| Fats | 0.2g | 0.12g | 0% |
| Net carbs | 24.11g | 1.78g | N/A |
| Sugar | 17.16g | 1.88g | N/A |
| Vitamin B3 | 0.9mg | 0.978mg | 0% |
| Saturated fat | 0.046g | 0.04g | 0% |
| Monounsaturated fat | 0.005g | 0g | 0% |
| Polyunsaturated fat | 0.089g | 0.05g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.075mg | 0% | |
| Leucine | 0.128mg | 0% | |
| Lysine | 0.104mg | 0% | |
| Methionine | 0.031mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.115mg | 0% | |
| Histidine | 0.049mg | 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 |
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| Low Carbs 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
24%
25%
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?
Asparagus is lower in Sugar (difference - 15.28g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 0.006g)
Which food is richer in vitamins?
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.