Heart of palm vs. Leek — In-Depth Nutrition Comparison
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How are heart of palm and leeks different?
- Heart of palm is richer in copper, potassium, vitamin B6, zinc, phosphorus, and vitamin B2, while leeks are higher in vitamin K, vitamin A, folate, and iron.
- Heart of palm covers your daily need for copper, 58% more than leeks.
- Heart of palm contains 31 times more zinc than leeks. Heart of palm contains 3.73mg of zinc, while leeks contain 0.12mg.
Hearts of palm, raw and Leeks, (bulb and lower leaf-portion), raw types were used in this article.
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 | +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% |
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% |
| Vitamin C | 8mg | 12mg | 4% |
| Carbs | 25.61g | 14.15g | 4% |
| Magnesium | 10mg | 28mg | 4% |
| Calcium | 18mg | 59mg | 4% |
| Calories | 115kcal | 61kcal | 3% |
| Vitamin E | 0.5mg | 0.92mg | 3% |
| Vitamin B3 | 0.9mg | 0.4mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Protein | 2.7g | 1.5g | 2% |
| Choline | 0mg | 9.5mg | 2% |
| Fiber | 1.5g | 1.8g | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Vitamin B1 | 0.05mg | 0.06mg | 1% |
| Polyunsaturated fat | 0.089g | 0.166g | 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% |
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% |
