Heart of palm vs. Onion — In-Depth Nutrition Comparison
Compare
The main differences between heart of palm and onions
- Onions contain less copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2 than heart of palm.
- Daily need coverage for copper for heart of palm is 67% higher.
- Onions have 25 times less vitamin E than heart of palm. Heart of palm has 0.5mg of vitamin E, while onions have 0.02mg.
- Onions are lower in sugar.
- Heart of palm has a higher glycemic index than onions.
Food types used in this article are Hearts of palm, raw and Onions, raw.
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 PotassiumPotassium | +1137% |
| Contains more IronIron | +704.8% |
| Contains more CopperCopper | +1551.3% |
| Contains more ZincZinc | +2094.1% |
| Contains more PhosphorusPhosphorus | +382.8% |
| Contains more SeleniumSelenium | +40% |
| Contains more CalciumCalcium | +27.8% |
| Contains less SodiumSodium | -71.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin B2Vitamin B2 | +566.7% |
| Contains more Vitamin B3Vitamin B3 | +675.9% |
| Contains more Vitamin B6Vitamin B6 | +575% |
| Contains more FolateFolate | +26.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.039mg | 67% |
| Vitamin B6 | 0.81mg | 0.12mg | 53% |
| Potassium | 1806mg | 146mg | 49% |
| Zinc | 3.73mg | 0.17mg | 32% |
| Iron | 1.69mg | 0.21mg | 19% |
| Phosphorus | 140mg | 29mg | 16% |
| Vitamin B2 | 0.18mg | 0.027mg | 12% |
| Manganese | 0.129mg | 6% | |
| Vitamin B3 | 0.9mg | 0.116mg | 5% |
| Carbs | 25.61g | 9.34g | 5% |
| Calories | 115kcal | 40kcal | 4% |
| Protein | 2.7g | 1.1g | 3% |
| Vitamin E | 0.5mg | 0.02mg | 3% |
| Vitamin B5 | 0.123mg | 2% | |
| Fructose | 1.29g | 2% | |
| Choline | 0mg | 6.1mg | 1% |
| Fiber | 1.5g | 1.7g | 1% |
| Calcium | 18mg | 23mg | 1% |
| Vitamin C | 8mg | 7.4mg | 1% |
| Folate | 24µg | 19µg | 1% |
| Fats | 0.2g | 0.1g | 0% |
| Net carbs | 24.11g | 7.64g | N/A |
| Magnesium | 10mg | 10mg | 0% |
| Sugar | 17.16g | 4.24g | N/A |
| Sodium | 14mg | 4mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Selenium | 0.7µg | 0.5µg | 0% |
| Vitamin B1 | 0.05mg | 0.046mg | 0% |
| Vitamin K | 0µg | 0.4µg | 0% |
| Saturated fat | 0.046g | 0.042g | 0% |
| Monounsaturated fat | 0.005g | 0.013g | 0% |
| Polyunsaturated fat | 0.089g | 0.017g | 0% |
| Tryptophan | 0.014mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.014mg | 0% | |
| Leucine | 0.025mg | 0% | |
| Lysine | 0.039mg | 0% | |
| Methionine | 0.002mg | 0% | |
| Phenylalanine | 0.025mg | 0% | |
| Valine | 0.021mg | 0% | |
| Histidine | 0.014mg | 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:
1.1 g
Fats:
0.1 g
Carbs:
9.34 g
Water:
89.11 g
Other:
0.35 g
| Contains more ProteinProtein | +145.5% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +174.2% |
| Contains more OtherOther | +468.6% |
| Contains more WaterWater | +28.2% |
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
0.042 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.017 g
| Contains more Poly. FatPolyunsaturated fat | +423.5% |
| Contains more Mono. FatMonounsaturated fat | +160% |
~equal in
Saturated fat
~0.042g
