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Heart of palm vs. Lentil soup — In-Depth Nutrition Comparison

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How are Heart of palm and Lentil soup different?

  • Heart of palm has more Copper, Vitamin B6, Potassium, Zinc, Vitamin B2, Phosphorus, Iron, and Vitamin C than Lentil soup.
  • Daily need coverage for Copper from Heart of palm is 64% higher.
  • Heart of palm contains 13 times more Potassium than Lentil soup. While Heart of palm contains 1806mg of Potassium, Lentil soup contains only 144mg.
  • Heart of palm has less Sodium.

Hearts of palm, raw and Soup, lentil with ham, canned, ready-to-serve are the varieties used in this article.

Infographic

Heart of palm vs Lentil soup 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.
Contains more Iron +57.9%
Contains more Magnesium +11.1%
Contains more Phosphorus +89.2%
Contains more Potassium +1154.2%
Contains less Sodium -97.4%
Contains more Zinc +1143.3%
Contains more Copper +820%
Contains more Selenium +133.3%
Equal in Calcium - 17
Equal in Magnesium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 7% 32% 13% 70% 9% 24% 16% 2%
Contains more Iron +57.9%
Contains more Magnesium +11.1%
Contains more Phosphorus +89.2%
Contains more Potassium +1154.2%
Contains less Sodium -97.4%
Contains more Zinc +1143.3%
Contains more Copper +820%
Contains more Selenium +133.3%
Equal in Calcium - 17
Equal in Magnesium - 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 C +370.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +65.1%
Contains more Vitamin B6 +800%
Contains more Folate +20%
Contains more Vitamin A +113.2%
Contains more Vitamin B1 +40%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 6% 18% 11% 11% 9% 21% 15% 15% 0%
Contains more Vitamin C +370.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +65.1%
Contains more Vitamin B6 +800%
Contains more Folate +20%
Contains more Vitamin A +113.2%
Contains more Vitamin B1 +40%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +213.8%
Contains more Other +61.8%
Contains more Protein +38.5%
Contains more Fats +460%
Contains more Water +23.4%
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more Carbs +213.8%
Contains more Other +61.8%
Contains more Protein +38.5%
Contains more Fats +460%
Contains more Water +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +10300%
Contains more Polyunsaturated fat +46.1%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
41% 47% 12%
Saturated Fat: 0.45 g
Monounsaturated Fat: 0.52 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +10300%
Contains more Polyunsaturated fat +46.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Lentil soup
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Lentil soup Opinion
Net carbs 24.11g 8.16g Heart of palm
Protein 2.7g 3.74g Lentil soup
Fats 0.2g 1.12g Lentil soup
Carbs 25.61g 8.16g Heart of palm
Calories 115kcal 56kcal Heart of palm
Sugar 17.16g Lentil soup
Fiber 1.5g Heart of palm
Calcium 18mg 17mg Heart of palm
Iron 1.69mg 1.07mg Heart of palm
Magnesium 10mg 9mg Heart of palm
Phosphorus 140mg 74mg Heart of palm
Potassium 1806mg 144mg Heart of palm
Sodium 14mg 532mg Heart of palm
Zinc 3.73mg 0.3mg Heart of palm
Copper 0.644mg 0.07mg Heart of palm
Manganese 0.12mg Lentil soup
Selenium 0.7µg 0.3µg Heart of palm
Vitamin A 68IU 145IU Lentil soup
Vitamin A RAE 3µg 7µg Lentil soup
Vitamin E 0.5mg Heart of palm
Vitamin C 8mg 1.7mg Heart of palm
Vitamin B1 0.05mg 0.07mg Lentil soup
Vitamin B2 0.18mg 0.045mg Heart of palm
Vitamin B3 0.9mg 0.545mg Heart of palm
Vitamin B5 0.14mg Lentil soup
Vitamin B6 0.81mg 0.09mg Heart of palm
Folate 24µg 20µg Heart of palm
Vitamin B12 0µg 0.12µg Lentil soup
Cholesterol 0mg 3mg Heart of palm
Saturated Fat 0.046g 0.45g Heart of palm
Monounsaturated Fat 0.005g 0.52g Lentil soup
Polyunsaturated fat 0.089g 0.13g Lentil soup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Lentil soup
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
26%
Heart of palm
9%
Lentil soup
Minerals Daily Need Coverage Score
62%
Heart of palm
21%
Lentil soup

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 518mg)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.404g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.