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
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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 | +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% |
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 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 | +∞% |
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:
1.65 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
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
0.577 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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 |
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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%
9%
Minerals Daily Need Coverage Score
62%
15%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 16.66g)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 292mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.531g)
Which food is lower in glycemic index?
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?
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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.
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.