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  6. Heart of palm vs. Scallion

Heart of palm vs. Scallion — In-Depth Nutrition Comparison

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Summary of differences between heart of palm and scallion

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, and vitamin B2, while scallion has more vitamin K, vitamin A, vitamin C, and folate.
  • Scallion covers your daily need for vitamin K, 173% more than heart of palm.
  • Heart of palm contains 13 times more vitamin B6 than scallion. While heart of palm contains 0.81mg of vitamin B6, scallion contains only 0.061mg.

These are the specific foods used in this comparison Hearts of palm, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Heart of palm vs Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more PotassiumPotassium +554.3%
Contains more IronIron +14.2%
Contains more CopperCopper +675.9%
Contains more ZincZinc +856.4%
Contains more PhosphorusPhosphorus +278.4%
Contains less SodiumSodium -12.5%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +300%

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +71.4%
Contains more Vitamin B6Vitamin B6 +1227.9%
Contains more Vitamin CVitamin C +135%
Contains more Vitamin AVitamin A +1566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
~equal in Vitamin E ~0.55mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Scallion DV% diff.
Vitamin K 0µg 207µg 173%
Copper 0.644mg 0.083mg 62%
Vitamin B6 0.81mg 0.061mg 58%
Potassium 1806mg 276mg 45%
Zinc 3.73mg 0.39mg 30%
Phosphorus 140mg 37mg 15%
Vitamin C 8mg 18.8mg 12%
Folate 24µg 64µg 10%
Vitamin B2 0.18mg 0.08mg 8%
Manganese 0.16mg 7%
Carbs 25.61g 7.34g 6%
Calcium 18mg 72mg 5%
Vitamin A 3µg 50µg 5%
Calories 115kcal 32kcal 4%
Fiber 1.5g 2.6g 4%
Iron 1.69mg 1.48mg 3%
Magnesium 10mg 20mg 2%
Protein 2.7g 1.83g 2%
Vitamin B3 0.9mg 0.525mg 2%
Vitamin B5 0.075mg 2%
Choline 0mg 5.7mg 1%
Fats 0.2g 0.19g 0%
Net carbs 24.11g 4.74g N/A
Sugar 17.16g 2.33g N/A
Sodium 14mg 16mg 0%
Vitamin E 0.5mg 0.55mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B1 0.05mg 0.055mg 0%
Saturated fat 0.046g 0.032g 0%
Monounsaturated fat 0.005g 0.027g 0%
Polyunsaturated fat 0.089g 0.074g 0%
Tryptophan 0.02mg 0%
Threonine 0.072mg 0%
Isoleucine 0.077mg 0%
Leucine 0.109mg 0%
Lysine 0.091mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.059mg 0%
Valine 0.081mg 0%
Histidine 0.032mg 0%

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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +47.5%
Contains more CarbsCarbs +248.9%
Contains more OtherOther +145.7%
Contains more WaterWater +29.3%
~equal in Fats ~0.19g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +20.3%
Contains less Sat. FatSaturated fat -30.4%
Contains more Mono. FatMonounsaturated fat +440%

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.