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  6. Heart of palm vs. Hash browns

Heart of palm vs. Hash browns — In-Depth Nutrition Comparison

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How are heart of palm and hash browns different?

  • Heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, and vitamin B2, while hash browns are higher in vitamin E and vitamin K.
  • Heart of palm covers your daily need for copper, 60% more than hash browns.
  • Heart of palm contains 10 times more zinc than hash browns. Heart of palm contains 3.73mg of zinc, while hash browns contain 0.36mg.
  • Heart of palm is lower in sodium.
  • Hash browns have a higher glycemic index (56) than heart of palm (32).

Hearts of palm, raw and Fast foods, potatoes, hash browns, round pieces or patty types were used in this article.

Infographic

Heart of palm vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more PotassiumPotassium +408.7%
Contains more IronIron +181.7%
Contains more CopperCopper +544%
Contains more ZincZinc +936.1%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -97.5%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +110%
~equal in Calcium ~19mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin CVitamin C +48.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +373.7%
Contains more Vitamin B6Vitamin B6 +335.5%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +424%
Contains more Vitamin B1Vitamin B1 +174%
Contains more Vitamin B3Vitamin B3 +104.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Hash browns DV% diff.
Copper 0.644mg 0.1mg 60%
Vitamin B6 0.81mg 0.186mg 48%
Potassium 1806mg 355mg 43%
Polyunsaturated fat 0.089g 5.665g 37%
Zinc 3.73mg 0.36mg 31%
Fats 0.2g 17.04g 26%
Sodium 14mg 566mg 24%
Monounsaturated fat 0.005g 7.827g 20%
Vitamin E 0.5mg 2.62mg 14%
Iron 1.69mg 0.6mg 14%
Vitamin B2 0.18mg 0.038mg 11%
Saturated fat 0.046g 2.54g 11%
Starch 25.74g 11%
Vitamin K 0µg 9.9µg 8%
Vitamin B5 0.38mg 8%
Calories 115kcal 272kcal 8%
Vitamin B1 0.05mg 0.137mg 7%
Manganese 0.158mg 7%
Phosphorus 140mg 98mg 6%
Vitamin B3 0.9mg 1.838mg 6%
Fiber 1.5g 2.7g 5%
Vitamin C 8mg 5.4mg 3%
Magnesium 10mg 21mg 3%
Folate 24µg 12µg 3%
Choline 0mg 17.8mg 3%
Selenium 0.7µg 0.4µg 1%
Carbs 25.61g 28.88g 1%
Protein 2.7g 2.58g 0%
Net carbs 24.11g 26.18g N/A
Calcium 18mg 19mg 0%
Sugar 17.16g 0.56g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.056g N/A
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more WaterWater +41.1%
Contains more FatsFats +8420%
Contains more CarbsCarbs +12.8%
Contains more OtherOther +12.1%
~equal in Protein ~2.58g

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +156440%
Contains more Poly. FatPolyunsaturated fat +6265.2%

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.