Heart of palm vs. Rolo — In-Depth Nutrition Comparison
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The main differences between Heart of palm and Rolo
- Heart of palm has more Copper, Vitamin B6, Potassium, Zinc, Iron, Phosphorus, and Vitamin C, however, Rolo has more Vitamin B12, and Calcium.
- Daily need coverage for Saturated Fat from Rolo is 72% higher.
- Heart of palm is lower in Saturated Fat.
Food types used in this article are Hearts of palm, raw and Candies, ROLO Caramels in Milk Chocolate.
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 MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +860.6% |
| Contains more IronIron | +302.4% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +97.2% |
| Contains less SodiumSodium | -92.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +705.6% |
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 CVitamin C | +788.9% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +2150% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +77.9% |
| Contains more Vitamin E Vitamin E | +120% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
~equal in
Vitamin D
~0µg
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:
5.08 g
Fats:
20.93 g
Carbs:
67.95 g
Water:
4.6 g
Other:
1.44 g
| Contains more WaterWater | +1410.9% |
| Contains more OtherOther | +38.2% |
| Contains more ProteinProtein | +88.1% |
| Contains more FatsFats | +10365% |
| Contains more CarbsCarbs | +165.3% |
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
14.542 g
Monounsaturated Fat:
Mono. Fat
2.104 g
Polyunsaturated fat:
Poly. Fat
0.265 g
| Contains less Sat. FatSaturated Fat | -99.7% |
| Contains more Mono. FatMonounsaturated Fat | +41980% |
| Contains more Poly. FatPolyunsaturated fat | +197.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 115kcal | 474kcal |
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| Protein | 2.7g | 5.08g |
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| Fats | 0.2g | 20.93g |
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| Vitamin C | 8mg | 0.9mg |
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| Net carbs | 24.11g | 67.05g |
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| Carbs | 25.61g | 67.95g |
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| Cholesterol | 0mg | 12mg |
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| Magnesium | 10mg | 0mg |
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| Calcium | 18mg | 145mg |
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| Potassium | 1806mg | 188mg |
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| Iron | 1.69mg | 0.42mg |
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| Sugar | 17.16g | 63.93g |
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| Fiber | 1.5g | 0.9g |
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| Copper | 0.644mg | 0mg |
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| Zinc | 3.73mg | 0mg |
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| Phosphorus | 140mg | 71mg |
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| Sodium | 14mg | 188mg |
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| Vitamin A | 68IU | 121IU |
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| Vitamin A RAE | 3µg | 34µg |
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| Vitamin E | 0.5mg | 1.1mg |
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| Selenium | 0.7µg | 0µg |
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| Vitamin B1 | 0.05mg | 0.02mg |
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| Vitamin B2 | 0.18mg | 0.12mg |
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| Vitamin B3 | 0.9mg | 0.04mg |
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| Vitamin B6 | 0.81mg | 0mg |
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| Vitamin B12 | 0µg | 0.33µg |
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| Vitamin K | 0µg | 3.2µg |
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| Folate | 24µg | 0µg |
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| Choline | 0mg | 20.1mg |
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| Saturated Fat | 0.046g | 14.542g |
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| Monounsaturated Fat | 0.005g | 2.104g |
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| Polyunsaturated fat | 0.089g | 0.265g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
10%
Minerals Daily Need Coverage Score
62%
13%
Comparison summary
Which food is lower in glycemic index?
Rolo is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Heart of palm is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Heart of palm is lower in Sugar (difference - 46.77g)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 174mg)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 14.496g)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.