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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 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" chart 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 more Copper +2376.9%
Contains more Zinc +15.5%
Contains less Sodium -98.4%
Contains more Calcium +4100%
Contains more Magnesium +180%
Contains more Phosphorus +254.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 227% 13% 20% 9% 89% 213% 115%
Contains more Iron +225%
Contains more Potassium +1208.7%
Contains more Copper +2376.9%
Contains more Zinc +15.5%
Contains less Sodium -98.4%
Contains more Calcium +4100%
Contains more Magnesium +180%
Contains more Phosphorus +254.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin E +117.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 53% 5% 15% 5% 75% 3% 29% 17% 183% 6% 8%
Contains more Vitamin C +∞%
Contains more Vitamin E +117.4%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Heart of palm
33
Provolone
Mineral Summary Score
77
Heart of palm
88
Provolone

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Heart of palm
153%
Provolone
Carbohydrates
26%
Heart of palm
2%
Provolone
Fats
1%
Heart of palm
123%
Provolone

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Heart of palm Provolone
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Heart of palm Provolone
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Provolone
Provolone contains less Sugars (difference - 16.6g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 862mg)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Heart of palm Provolone Opinion
Calories 115 351 Provolone
Protein 2.7 25.58 Provolone
Fats 0.2 26.62 Provolone
Vitamin C 8 0 Heart of palm
Carbs 25.61 2.14 Heart of palm
Cholesterol 0 69 Heart of palm
Vitamin D 0 20 Provolone
Iron 1.69 0.52 Heart of palm
Calcium 18 756 Provolone
Potassium 1806 138 Heart of palm
Magnesium 10 28 Provolone
Sugars 17.16 0.56 Provolone
Fiber 1.5 0 Heart of palm
Copper 0.644 0.026 Heart of palm
Zinc 3.73 3.23 Heart of palm
Starch
Phosphorus 140 496 Provolone
Sodium 14 876 Heart of palm
Vitamin A 68 880 Provolone
Vitamin E 0.5 0.23 Heart of palm
Vitamin D 0 0.5 Provolone
Vitamin B1 0.05 0.019 Heart of palm
Vitamin B2 0.18 0.321 Provolone
Vitamin B3 0.9 0.156 Heart of palm
Vitamin B5 0.476 Provolone
Vitamin B6 0.81 0.073 Heart of palm
Vitamin B12 0 1.46 Provolone
Vitamin K 0 2.2 Provolone
Folate 24 10 Heart of palm
Trans Fat 0 Provolone
Saturated Fat 0.046 17.078 Heart of palm
Monounsaturated Fat 0.005 7.393 Provolone
Polyunsaturated fat 0.089 0.769 Provolone
Tryptophan 0.345 Provolone
Threonine 0.982 Provolone
Isoleucine 1.091 Provolone
Leucine 2.297 Provolone
Lysine 2.646 Provolone
Methionine 0.686 Provolone
Phenylalanine 1.287 Provolone
Valine 1.64 Provolone
Histidine 1.115 Provolone
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.