Heart of palm vs. Potato salad — In-Depth Nutrition Comparison
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What are the main differences between heart of palm and potato salad?
- Potato salad has less copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2 than heart of palm.
- Heart of palm's daily need coverage for copper is 58% higher.
- Heart of palm has 12 times more zinc than potato salad. Heart of palm has 3.73mg of zinc, while potato salad has 0.31mg.
- Heart of palm contains less saturated fat.
- Heart of palm has a lower glycemic index than potato salad.
We used Hearts of palm, raw and Potato salad, home-prepared types in this comparison.
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 | +611% |
| Contains more IronIron | +160% |
| Contains more CopperCopper | +445.8% |
| Contains more ZincZinc | +1103.2% |
| Contains more PhosphorusPhosphorus | +169.2% |
| Contains less SodiumSodium | -97.4% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more SeleniumSelenium | +485.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B6Vitamin B6 | +474.5% |
| Contains more FolateFolate | +242.9% |
| Contains more Vitamin CVitamin C | +25% |
| Contains more Vitamin AVitamin A | +966.7% |
| Contains more Vitamin B1Vitamin B1 | +54% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.118mg | 58% |
| Vitamin B6 | 0.81mg | 0.141mg | 51% |
| Potassium | 1806mg | 254mg | 46% |
| Zinc | 3.73mg | 0.31mg | 31% |
| Polyunsaturated fat | 0.089g | 3.737g | 24% |
| Cholesterol | 0mg | 68mg | 23% |
| Sodium | 14mg | 529mg | 22% |
| Phosphorus | 140mg | 52mg | 13% |
| Iron | 1.69mg | 0.65mg | 13% |
| Fats | 0.2g | 8.2g | 12% |
| Vitamin B5 | 0.534mg | 11% | |
| Vitamin B2 | 0.18mg | 0.06mg | 9% |
| Saturated fat | 0.046g | 1.429g | 6% |
| Monounsaturated fat | 0.005g | 2.48g | 6% |
| Selenium | 0.7µg | 4.1µg | 6% |
| Carbs | 25.61g | 11.17g | 5% |
| Manganese | 0.101mg | 4% | |
| Folate | 24µg | 7µg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin A | 3µg | 32µg | 3% |
| Vitamin C | 8mg | 10mg | 2% |
| Vitamin B1 | 0.05mg | 0.077mg | 2% |
| Calories | 115kcal | 143kcal | 1% |
| Fiber | 1.5g | 1.3g | 1% |
| Magnesium | 10mg | 15mg | 1% |
| Protein | 2.7g | 2.68g | 0% |
| Net carbs | 24.11g | 9.87g | N/A |
| Calcium | 18mg | 19mg | 0% |
| Sugar | 17.16g | N/A | |
| Vitamin B3 | 0.9mg | 0.89mg | 0% |
| Tryptophan | 0.042mg | 0% | |
| Threonine | 0.116mg | 0% | |
| Isoleucine | 0.141mg | 0% | |
| Leucine | 0.202mg | 0% | |
| Lysine | 0.171mg | 0% | |
| Methionine | 0.066mg | 0% | |
| Phenylalanine | 0.135mg | 0% | |
| Valine | 0.172mg | 0% | |
| Histidine | 0.062mg | 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:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more CarbsCarbs | +129.3% |
| Contains more FatsFats | +4000% |
~equal in
Protein
~2.68g
~equal in
Water
~76g
~equal in
Other
~1.95g
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
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +49500% |
| Contains more Poly. FatPolyunsaturated fat | +4098.9% |
