Heart of palm vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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Important differences between heart of palm and mustard Greens Raw
- Heart of palm has more copper, vitamin B6, potassium, zinc, and phosphorus; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin E, and calcium.
- Mustard Greens Raw' daily need coverage for vitamin K is 215% more.
- Heart of palm contains 15 times more zinc than mustard Greens Raw. Heart of palm contains 3.73mg of zinc, while mustard Greens Raw contain 0.25mg.
The food varieties used in the comparison are Hearts of palm, raw and Mustard greens, 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 | +370.3% |
| Contains more CopperCopper | +290.3% |
| Contains more ZincZinc | +1392% |
| Contains more PhosphorusPhosphorus | +141.4% |
| Contains less SodiumSodium | -30% |
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +538.9% |
| Contains more SeleniumSelenium | +28.6% |
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 | +63.6% |
| Contains more Vitamin B3Vitamin B3 | +12.5% |
| Contains more Vitamin B6Vitamin B6 | +350% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +775% |
| Contains more Vitamin AVitamin A | +4933.3% |
| Contains more Vitamin EVitamin E | +302% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 257.5µg | 215% |
| Vitamin C | 8mg | 70mg | 69% |
| Copper | 0.644mg | 0.165mg | 53% |
| Vitamin B6 | 0.81mg | 0.18mg | 48% |
| Potassium | 1806mg | 384mg | 42% |
| Zinc | 3.73mg | 0.25mg | 32% |
| Vitamin A | 3µg | 151µg | 16% |
| Phosphorus | 140mg | 58mg | 12% |
| Calcium | 18mg | 115mg | 10% |
| Vitamin E | 0.5mg | 2.01mg | 10% |
| Fiber | 1.5g | 3.2g | 7% |
| Carbs | 25.61g | 4.67g | 7% |
| Magnesium | 10mg | 32mg | 5% |
| Vitamin B2 | 0.18mg | 0.11mg | 5% |
| Vitamin B5 | 0.21mg | 4% | |
| Calories | 115kcal | 27kcal | 4% |
| Folate | 24µg | 12µg | 3% |
| Vitamin B1 | 0.05mg | 0.08mg | 3% |
| Vitamin B3 | 0.9mg | 0.8mg | 1% |
| Iron | 1.69mg | 1.64mg | 1% |
| Protein | 2.7g | 2.86g | 0% |
| Fats | 0.2g | 0.42g | 0% |
| Net carbs | 24.11g | 1.47g | N/A |
| Sugar | 17.16g | 1.32g | N/A |
| Sodium | 14mg | 20mg | 0% |
| Selenium | 0.7µg | 0.9µg | 0% |
| Choline | 0mg | 0.5mg | 0% |
| Saturated fat | 0.046g | 0.01g | 0% |
| Monounsaturated fat | 0.005g | 0.092g | 0% |
| Polyunsaturated fat | 0.089g | 0.038g | 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:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more CarbsCarbs | +448.4% |
| Contains more OtherOther | +47.4% |
| Contains more FatsFats | +110% |
| Contains more WaterWater | +30.5% |
~equal in
Protein
~2.86g
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
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Poly. FatPolyunsaturated fat | +134.2% |
| Contains less Sat. FatSaturated fat | -78.3% |
| Contains more Mono. FatMonounsaturated fat | +1740% |