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  6. Heart of palm vs. Asparagus

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.

Infographic

Heart of palm vs Asparagus infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.978mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Asparagus 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
2% 4% 93%
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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
44% 56%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.