Heart of palm vs. Gratin — In-Depth Nutrition Comparison
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A recap on differences between heart of palm and gratin
- Heart of palm has more copper, vitamin B6, potassium, zinc, and iron; however, gratin is higher in calcium.
- Heart of palm covers your daily copper needs 54% more than gratin.
- Gratin contains 5 times less zinc than heart of palm. Heart of palm contains 3.73mg of zinc, while gratin contains 0.69mg.
- Heart of palm has less sodium.
Food varieties used in this article are Hearts of palm, raw and Potatoes, au gratin, home-prepared from recipe using butter.
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 | +356.1% |
| Contains more IronIron | +164.1% |
| Contains more CopperCopper | +302.5% |
| Contains more ZincZinc | +440.6% |
| Contains more PhosphorusPhosphorus | +23.9% |
| Contains less SodiumSodium | -96.8% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +561.1% |
| Contains more SeleniumSelenium | +285.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +55.2% |
| Contains more Vitamin B6Vitamin B6 | +365.5% |
| Contains more FolateFolate | +118.2% |
| Contains more Vitamin CVitamin C | +23.8% |
| Contains more Vitamin AVitamin A | +2033.3% |
| Contains more Vitamin B1Vitamin B1 | +28% |
| Contains more Vitamin B3Vitamin B3 | +10.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.16mg | 54% |
| Vitamin B6 | 0.81mg | 0.174mg | 49% |
| Potassium | 1806mg | 396mg | 41% |
| Zinc | 3.73mg | 0.69mg | 28% |
| Saturated fat | 0.046g | 4.733g | 21% |
| Sodium | 14mg | 433mg | 18% |
| Iron | 1.69mg | 0.64mg | 13% |
| Fats | 0.2g | 7.59g | 11% |
| Calcium | 18mg | 119mg | 10% |
| Vitamin B5 | 0.387mg | 8% | |
| Cholesterol | 0mg | 23mg | 8% |
| Vitamin A | 3µg | 64µg | 7% |
| Manganese | 0.161mg | 7% | |
| Protein | 2.7g | 5.06g | 5% |
| Monounsaturated fat | 0.005g | 2.149g | 5% |
| Vitamin B2 | 0.18mg | 0.116mg | 5% |
| Carbs | 25.61g | 11.27g | 5% |
| Phosphorus | 140mg | 113mg | 4% |
| Selenium | 0.7µg | 2.7µg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Folate | 24µg | 11µg | 3% |
| Vitamin C | 8mg | 9.9mg | 2% |
| Magnesium | 10mg | 20mg | 2% |
| Polyunsaturated fat | 0.089g | 0.276g | 1% |
| Calories | 115kcal | 132kcal | 1% |
| Vitamin B3 | 0.9mg | 0.993mg | 1% |
| Vitamin B1 | 0.05mg | 0.064mg | 1% |
| Fiber | 1.5g | 1.8g | 1% |
| Net carbs | 24.11g | 9.47g | N/A |
| Sugar | 17.16g | N/A | |
| Tryptophan | 0.07mg | 0% | |
| Threonine | 0.192mg | 0% | |
| Isoleucine | 0.284mg | 0% | |
| Leucine | 0.443mg | 0% | |
| Lysine | 0.381mg | 0% | |
| Methionine | 0.117mg | 0% | |
| Phenylalanine | 0.254mg | 0% | |
| Valine | 0.325mg | 0% | |
| Histidine | 0.151mg | 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:
5.06 g
Fats:
7.59 g
Carbs:
11.27 g
Water:
74 g
Other:
2.08 g
| Contains more CarbsCarbs | +127.2% |
| Contains more ProteinProtein | +87.4% |
| Contains more FatsFats | +3695% |
~equal in
Water
~74g
~equal in
Other
~2.08g
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
4.733 g
Monounsaturated fat:
Mono. Fat
2.149 g
Polyunsaturated fat:
Poly. Fat
0.276 g
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +42880% |
| Contains more Poly. FatPolyunsaturated fat | +210.1% |
