Heart of palm vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Summary of differences between heart of palm and marrow-stem Kale
- Heart of palm has more copper, vitamin B6, potassium, zinc, and phosphorus, while marrow-stem Kale has more vitamin K, vitamin C, vitamin A, folate, and calcium.
- Marrow-stem Kale covers your daily need for vitamin K, 364% more than heart of palm.
- Heart of palm contains 18 times more zinc than marrow-stem Kale. While heart of palm contains 3.73mg of zinc, marrow-stem Kale contains only 0.21mg.
These are the specific foods used in this comparison Hearts of palm, raw and Collards, raw.
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 | +747.9% |
| Contains more IronIron | +259.6% |
| Contains more CopperCopper | +1300% |
| Contains more ZincZinc | +1676.2% |
| Contains more PhosphorusPhosphorus | +460% |
| Contains less SodiumSodium | -17.6% |
| Contains more MagnesiumMagnesium | +170% |
| Contains more CalciumCalcium | +1188.9% |
| Contains more SeleniumSelenium | +85.7% |
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 | +38.5% |
| Contains more Vitamin B3Vitamin B3 | +21.3% |
| Contains more Vitamin B6Vitamin B6 | +390.9% |
| Contains more Vitamin CVitamin C | +341.3% |
| Contains more Vitamin AVitamin A | +7280.9% |
| Contains more Vitamin EVitamin E | +352% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +437.5% |
| 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:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more CarbsCarbs | +372.5% |
| Contains more OtherOther | +49.6% |
| Contains more ProteinProtein | +11.9% |
| Contains more FatsFats | +205% |
| Contains more WaterWater | +28.9% |
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
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains less Sat. FatSaturated Fat | -16.4% |
| Contains more Mono. FatMonounsaturated fat | +500% |
| Contains more Poly. FatPolyunsaturated fat | +125.8% |
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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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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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 | |
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Opinion |
| Calories | 115kcal | 32kcal |
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| Protein | 2.7g | 3.02g |
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| Fats | 0.2g | 0.61g |
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| Vitamin C | 8mg | 35.3mg |
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| Net carbs | 24.11g | 1.42g |
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| Carbs | 25.61g | 5.42g |
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| Magnesium | 10mg | 27mg |
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| Calcium | 18mg | 232mg |
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| Potassium | 1806mg | 213mg |
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| Iron | 1.69mg | 0.47mg |
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| Sugar | 17.16g | 0.46g |
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| Fiber | 1.5g | 4g |
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| Copper | 0.644mg | 0.046mg |
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| Zinc | 3.73mg | 0.21mg |
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| Phosphorus | 140mg | 25mg |
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| Sodium | 14mg | 17mg |
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| Vitamin A | 68IU | 5019IU |
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| Vitamin A | 3µg | 251µg |
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| Vitamin E | 0.5mg | 2.26mg |
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| Manganese | 0.658mg |
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| Selenium | 0.7µg | 1.3µg |
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| Vitamin B1 | 0.05mg | 0.054mg |
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| Vitamin B2 | 0.18mg | 0.13mg |
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| Vitamin B3 | 0.9mg | 0.742mg |
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| Vitamin B5 | 0.267mg |
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| Vitamin B6 | 0.81mg | 0.165mg |
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| Vitamin K | 0µg | 437.1µg |
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| Folate | 24µg | 129µg |
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| Choline | 0mg | 23.2mg |
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| Saturated Fat | 0.046g | 0.055g |
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| Monounsaturated fat | 0.005g | 0.03g |
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| Polyunsaturated fat | 0.089g | 0.201g |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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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%
137%
Minerals Daily Need Coverage Score
62%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 16.7g)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Heart of palm is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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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.