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

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What are the differences between Heart of palm and Provolone?

  • Heart of palm is higher in Copper, Vitamin B6, and Potassium, yet Provolone is higher in Calcium, Vitamin B12, Phosphorus, Vitamin A RAE, and Selenium.
  • Provolone's daily need coverage for Saturated Fat is 85% more.
  • Heart of palm has 25 times more Copper than Provolone. While Heart of palm has 0.644mg of Copper, Provolone has only 0.026mg.
  • The amount of Sodium in Heart of palm is lower.

We used Hearts of palm, raw and Cheese, provolone types in this article.

Infographic

Heart of palm vs Provolone 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 Iron +225%
Contains more Potassium +1208.7%
Contains less Sodium -98.4%
Contains more Zinc +15.5%
Contains more Copper +2376.9%
Contains more Calcium +4100%
Contains more Magnesium +180%
Contains more Phosphorus +254.3%
Contains more Selenium +1971.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Contains more Iron +225%
Contains more Potassium +1208.7%
Contains less Sodium -98.4%
Contains more Zinc +15.5%
Contains more Copper +2376.9%
Contains more Calcium +4100%
Contains more Magnesium +180%
Contains more Phosphorus +254.3%
Contains more Selenium +1971.4%

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 E +117.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B3 +476.9%
Contains more Vitamin B6 +1009.6%
Contains more Folate +140%
Contains more Vitamin A +1194.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +78.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
Contains more Vitamin E +117.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B3 +476.9%
Contains more Vitamin B6 +1009.6%
Contains more Folate +140%
Contains more Vitamin A +1194.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +78.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +1096.7%
Contains more Water +69.7%
Contains more Protein +847.4%
Contains more Fats +13210%
Contains more Other +136.7%
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more Carbs +1096.7%
Contains more Water +69.7%
Contains more Protein +847.4%
Contains more Fats +13210%
Contains more Other +136.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +147760%
Contains more Polyunsaturated fat +764%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +147760%
Contains more Polyunsaturated fat +764%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Provolone
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Provolone Opinion
Net carbs 24.11g 2.14g Heart of palm
Protein 2.7g 25.58g Provolone
Fats 0.2g 26.62g Provolone
Carbs 25.61g 2.14g Heart of palm
Calories 115kcal 351kcal Provolone
Sugar 17.16g 0.56g Provolone
Fiber 1.5g 0g Heart of palm
Calcium 18mg 756mg Provolone
Iron 1.69mg 0.52mg Heart of palm
Magnesium 10mg 28mg Provolone
Phosphorus 140mg 496mg Provolone
Potassium 1806mg 138mg Heart of palm
Sodium 14mg 876mg Heart of palm
Zinc 3.73mg 3.23mg Heart of palm
Copper 0.644mg 0.026mg Heart of palm
Manganese 0.01mg Provolone
Selenium 0.7µg 14.5µg Provolone
Vitamin A 68IU 880IU Provolone
Vitamin A RAE 3µg 236µg Provolone
Vitamin E 0.5mg 0.23mg Heart of palm
Vitamin D 0IU 20IU Provolone
Vitamin D 0µg 0.5µg Provolone
Vitamin C 8mg 0mg Heart of palm
Vitamin B1 0.05mg 0.019mg Heart of palm
Vitamin B2 0.18mg 0.321mg Provolone
Vitamin B3 0.9mg 0.156mg Heart of palm
Vitamin B5 0.476mg Provolone
Vitamin B6 0.81mg 0.073mg Heart of palm
Folate 24µg 10µg Heart of palm
Vitamin B12 0µg 1.46µg Provolone
Vitamin K 0µg 2.2µg Provolone
Tryptophan 0.345mg Provolone
Threonine 0.982mg Provolone
Isoleucine 1.091mg Provolone
Leucine 2.297mg Provolone
Lysine 2.646mg Provolone
Methionine 0.686mg Provolone
Phenylalanine 1.287mg Provolone
Valine 1.64mg Provolone
Histidine 1.115mg Provolone
Cholesterol 0mg 69mg Heart of palm
Saturated Fat 0.046g 17.078g Heart of palm
Monounsaturated Fat 0.005g 7.393g Provolone
Polyunsaturated fat 0.089g 0.769g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Provolone
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
26%
Heart of palm
33%
Provolone
Minerals Daily Need Coverage Score
62%
Heart of palm
78%
Provolone

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 16.6g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 862mg)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 17.032g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.5)
Which food is richer in minerals?
?
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.

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.