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  6. Heart of palm vs. Kohlrabi

Heart of palm vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between heart of palm and kohlrabi

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2, while kohlrabi has more vitamin C and fiber.
  • Kohlrabi covers your daily need for vitamin C, 60% more than heart of palm.
  • Heart of palm contains 124 times more zinc than kohlrabi. While heart of palm contains 3.73mg of zinc, kohlrabi contains only 0.03mg.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of heart of palm is 32.

These are the specific foods used in this comparison Hearts of palm, raw and Kohlrabi, raw.

Infographic

Heart of palm vs Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more PotassiumPotassium +416%
Contains more IronIron +322.5%
Contains more CopperCopper +399.2%
Contains more ZincZinc +12333.3%
Contains more PhosphorusPhosphorus +204.3%
Contains less SodiumSodium -30%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +33.3%
~equal in Selenium ~0.7µg

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B6Vitamin B6 +440%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +675%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin E ~0.48mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Kohlrabi DV% diff.
Vitamin C 8mg 62mg 60%
Copper 0.644mg 0.129mg 57%
Vitamin B6 0.81mg 0.15mg 51%
Potassium 1806mg 350mg 43%
Zinc 3.73mg 0.03mg 34%
Iron 1.69mg 0.4mg 16%
Phosphorus 140mg 46mg 13%
Vitamin B2 0.18mg 0.02mg 12%
Fiber 1.5g 3.6g 8%
Carbs 25.61g 6.2g 6%
Manganese 0.139mg 6%
Calories 115kcal 27kcal 4%
Vitamin B3 0.9mg 0.4mg 3%
Vitamin B5 0.165mg 3%
Magnesium 10mg 19mg 2%
Folate 24µg 16µg 2%
Protein 2.7g 1.7g 2%
Choline 0mg 12.3mg 2%
Calcium 18mg 24mg 1%
Fats 0.2g 0.1g 0%
Net carbs 24.11g 2.6g N/A
Sugar 17.16g 2.6g N/A
Sodium 14mg 20mg 0%
Vitamin A 3µg 2µg 0%
Vitamin E 0.5mg 0.48mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B1 0.05mg 0.05mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.046g 0.013g 0%
Monounsaturated fat 0.005g 0.007g 0%
Polyunsaturated fat 0.089g 0.048g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 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% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +58.8%
Contains more FatsFats +100%
Contains more CarbsCarbs +313.1%
Contains more OtherOther +99%
Contains more WaterWater +30.9%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Poly. FatPolyunsaturated fat +85.4%
Contains less Sat. FatSaturated fat -71.7%
Contains more Mono. FatMonounsaturated fat +40%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.