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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 for 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

Heart of palm vs Rolo 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.
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%
Rolo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 44% 17% 16% 0% 0% 30% 25% 0% 0%
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%
~equal in Manganese ~0mg

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%
Rolo
5
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 3% 11% 22% 0% 5% 28% 0.75% 0% 0% 41% 8% 0% 11%
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 +1033.3%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg

All nutrients comparison - raw data values

Nutrient Heart of palm Rolo DV% diff.
Copper 0.644mg 0mg 72%
Saturated fat 0.046g 14.542g 66%
Vitamin B6 0.81mg 0mg 62%
Potassium 1806mg 188mg 48%
Zinc 3.73mg 0mg 34%
Fats 0.2g 20.93g 32%
Calories 115kcal 474kcal 18%
Iron 1.69mg 0.42mg 16%
Vitamin B12 0µg 0.33µg 14%
Carbs 25.61g 67.95g 14%
Calcium 18mg 145mg 13%
Phosphorus 140mg 71mg 10%
Sodium 14mg 188mg 8%
Vitamin C 8mg 0.9mg 8%
Folate 24µg 0µg 6%
Vitamin B3 0.9mg 0.04mg 5%
Monounsaturated fat 0.005g 2.104g 5%
Protein 2.7g 5.08g 5%
Vitamin B2 0.18mg 0.12mg 5%
Vitamin E 0.5mg 1.1mg 4%
Choline 0mg 20.1mg 4%
Cholesterol 0mg 12mg 4%
Vitamin K 0µg 3.2µg 3%
Vitamin A 3µg 34µg 3%
Vitamin B1 0.05mg 0.02mg 3%
Fiber 1.5g 0.9g 2%
Magnesium 10mg 0mg 2%
Caffeine 0mg 6mg 2%
Selenium 0.7µg 0µg 1%
Polyunsaturated fat 0.089g 0.265g 1%
Net carbs 24.11g 67.05g N/A
Sugar 17.16g 63.93g N/A

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
Rolo
3
5% 21% 68% 5%
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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Rolo
2
86% 12%
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%

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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. Rolo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168765/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.