Heart of palm vs. Leek — In-Depth Nutrition Comparison
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How are heart of palm and leek different?
- Heart of palm is richer in copper, potassium, vitamin B6, zinc, phosphorus, and vitamin B2, while leek is higher in vitamin K, vitamin A, folate, and iron.
- Heart of palm covers your daily need for copper, 58% more than leek.
- Heart of palm contains 31 times more zinc than leek. Heart of palm contains 3.73mg of zinc, while leek contains 0.12mg.
Hearts of palm, raw and Leeks, (bulb and lower leaf-portion), raw types were used in this article.
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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 | +903.3% |
| Contains more CopperCopper | +436.7% |
| Contains more ZincZinc | +3008.3% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -30% |
| Contains more MagnesiumMagnesium | +180% |
| Contains more CalciumCalcium | +227.8% |
| Contains more IronIron | +24.3% |
| Contains more SeleniumSelenium | +42.9% |
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 B2Vitamin B2 | +500% |
| Contains more Vitamin B3Vitamin B3 | +125% |
| Contains more Vitamin B6Vitamin B6 | +247.6% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin AVitamin A | +2666.7% |
| Contains more Vitamin EVitamin E | +84% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +166.7% |
| 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:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
| Contains more ProteinProtein | +80% |
| Contains more CarbsCarbs | +81% |
| Contains more OtherOther | +89.5% |
| Contains more FatsFats | +50% |
| Contains more WaterWater | +19.4% |
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
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 g
| Contains more Mono. FatMonounsaturated fat | +25% |
| Contains less Sat. FatSaturated fat | -13% |
| Contains more Poly. FatPolyunsaturated fat | +86.5% |
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 Sugar |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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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. |
| Copper | 0.644mg | 0.12mg | 58% |
| Potassium | 1806mg | 180mg | 48% |
| Vitamin B6 | 0.81mg | 0.233mg | 44% |
| Vitamin K | 0µg | 47µg | 39% |
| Zinc | 3.73mg | 0.12mg | 33% |
| Manganese | 0.481mg | 21% | |
| Phosphorus | 140mg | 35mg | 15% |
| Vitamin B2 | 0.18mg | 0.03mg | 12% |
| Folate | 24µg | 64µg | 10% |
| Vitamin A | 3µg | 83µg | 9% |
| Iron | 1.69mg | 2.1mg | 5% |
| Calcium | 18mg | 59mg | 4% |
| Magnesium | 10mg | 28mg | 4% |
| Carbs | 25.61g | 14.15g | 4% |
| Vitamin C | 8mg | 12mg | 4% |
| Vitamin B3 | 0.9mg | 0.4mg | 3% |
| Vitamin E | 0.5mg | 0.92mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Calories | 115kcal | 61kcal | 3% |
| Choline | 0mg | 9.5mg | 2% |
| Protein | 2.7g | 1.5g | 2% |
| Polyunsaturated fat | 0.089g | 0.166g | 1% |
| Vitamin B1 | 0.05mg | 0.06mg | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Fiber | 1.5g | 1.8g | 1% |
| Fats | 0.2g | 0.3g | 0% |
| Net carbs | 24.11g | 12.35g | N/A |
| Sugar | 17.16g | 3.9g | N/A |
| Sodium | 14mg | 20mg | 0% |
| Saturated fat | 0.046g | 0.04g | 0% |
| Monounsaturated fat | 0.005g | 0.004g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.063mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.078mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.025mg | 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%
27%
Minerals Daily Need Coverage Score
62%
26%
Comparison summary
Which food is lower in Sugar?
Leek is lower in Sugar (difference - 13.26g)
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.006g)
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 6mg)
Which food is cheaper?
Heart of palm is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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.