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Heart of palm vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between heart of palm and mashed potato

  • Mashed potato contains less copper, vitamin B6, potassium, zinc, iron, vitamin B2, phosphorus, and vitamin C than heart of palm.
  • Heart of palm's daily need coverage for copper is 68% higher.
  • The amount of sodium in heart of palm is lower.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Hearts of palm, raw and Fast foods, potato, mashed.

Infographic

Heart of palm vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more PotassiumPotassium +531.5%
Contains more IronIron +445.2%
Contains more CopperCopper +1740%
Contains more ZincZinc +1595.5%
Contains more PhosphorusPhosphorus +137.3%
Contains less SodiumSodium -95.4%
Contains more MagnesiumMagnesium +50%
Contains more SeleniumSelenium +14.3%
~equal in Calcium ~18mg

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +1100%
Contains more Vitamin B6Vitamin B6 +575%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +63.6%
Contains more CarbsCarbs +74.8%
Contains more OtherOther +57.9%
Contains more FatsFats +1310%
Contains more WaterWater +14.6%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +14300%
Contains more Poly. FatPolyunsaturated fat +1407.9%

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 Mashed potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Mashed potato DV% diff.
Copper 0.644mg 0.035mg 68%
Vitamin B6 0.81mg 0.12mg 53%
Potassium 1806mg 286mg 45%
Zinc 3.73mg 0.22mg 32%
Iron 1.69mg 0.31mg 17%
Vitamin B2 0.18mg 0.015mg 13%
Sodium 14mg 306mg 13%
Phosphorus 140mg 59mg 12%
Vitamin C 8mg 0mg 9%
Polyunsaturated fat 0.089g 1.342g 8%
Vitamin K 0µg 5.9µg 5%
Starch 12.1g 5%
Vitamin A 3µg 43µg 4%
Manganese 0.098mg 4%
Carbs 25.61g 14.65g 4%
Fats 0.2g 2.82g 4%
Folate 24µg 9µg 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin B1 0.05mg 0.015mg 3%
Choline 0mg 13.4mg 2%
Saturated fat 0.046g 0.577g 2%
Monounsaturated fat 0.005g 0.72g 2%
Protein 2.7g 1.65g 2%
Calories 115kcal 89kcal 1%
Vitamin B3 0.9mg 1.08mg 1%
Vitamin E 0.5mg 0.42mg 1%
Fiber 1.5g 1.3g 1%
Magnesium 10mg 15mg 1%
Net carbs 24.11g 13.35g N/A
Calcium 18mg 18mg 0%
Sugar 17.16g 0.5g N/A
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Heart of palm
9%
Mashed potato
Minerals Daily Need Coverage Score
62%
Heart of palm
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 16.66g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 292mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.531g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 55)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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.

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.