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  6. Heart of palm vs. Red cabbage

Heart of palm vs. Red cabbage — In-Depth Nutrition Comparison

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The main differences between heart of palm and red cabbage

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2; however, red cabbage has more vitamin C, vitamin K, and vitamin A.
  • Daily need coverage for copper for heart of palm is 70% higher.
  • Red cabbage has 17 times less zinc than heart of palm. Heart of palm has 3.73mg of zinc, while red cabbage has 0.22mg.

Food types used in this article are Hearts of palm, raw and Cabbage, red, raw.

Infographic

Heart of palm vs Red cabbage 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more PotassiumPotassium +643.2%
Contains more IronIron +111.3%
Contains more CopperCopper +3688.2%
Contains more ZincZinc +1595.5%
Contains more PhosphorusPhosphorus +366.7%
Contains less SodiumSodium -48.1%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +150%

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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B2Vitamin B2 +160.9%
Contains more Vitamin B3Vitamin B3 +115.3%
Contains more Vitamin B6Vitamin B6 +287.6%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +612.5%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Red cabbage DV% diff.
Copper 0.644mg 0.017mg 70%
Vitamin C 8mg 57mg 54%
Vitamin B6 0.81mg 0.209mg 46%
Potassium 1806mg 243mg 46%
Zinc 3.73mg 0.22mg 32%
Vitamin K 0µg 38.2µg 32%
Phosphorus 140mg 30mg 16%
Iron 1.69mg 0.8mg 11%
Manganese 0.243mg 11%
Vitamin B2 0.18mg 0.069mg 9%
Vitamin A 3µg 56µg 6%
Carbs 25.61g 7.37g 6%
Calories 115kcal 31kcal 4%
Protein 2.7g 1.43g 3%
Vitamin B5 0.147mg 3%
Calcium 18mg 45mg 3%
Vitamin B3 0.9mg 0.418mg 3%
Vitamin E 0.5mg 0.11mg 3%
Choline 0mg 17.1mg 3%
Folate 24µg 18µg 2%
Fructose 1.48g 2%
Fiber 1.5g 2.1g 2%
Vitamin B1 0.05mg 0.064mg 1%
Sodium 14mg 27mg 1%
Magnesium 10mg 16mg 1%
Fats 0.2g 0.16g 0%
Net carbs 24.11g 5.27g N/A
Sugar 17.16g 3.83g N/A
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.046g 0.021g 0%
Monounsaturated fat 0.005g 0.012g 0%
Polyunsaturated fat 0.089g 0.08g 0%
Tryptophan 0.012mg 0%
Threonine 0.039mg 0%
Isoleucine 0.034mg 0%
Leucine 0.046mg 0%
Lysine 0.049mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.036mg 0%
Valine 0.048mg 0%
Histidine 0.024mg 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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +88.8%
Contains more FatsFats +25%
Contains more CarbsCarbs +247.5%
Contains more OtherOther +206.2%
Contains more WaterWater +30.1%

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
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Poly. FatPolyunsaturated fat +11.3%
Contains less Sat. FatSaturated fat -54.3%
Contains more Mono. FatMonounsaturated fat +140%

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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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.