Heart of palm vs. Rose hips — In-Depth Nutrition Comparison
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A recap on differences between heart of palm and rose hips
- Heart of palm has more copper, vitamin B6, potassium, and zinc; however, rose hips are higher in vitamin C, fiber, vitamin A, vitamin E, vitamin K, and calcium.
- Rose hips cover your daily vitamin C needs 464% more than heart of palm.
- Rose hips contain 15 times less zinc than heart of palm. Heart of palm contains 3.73mg of zinc, while rose hips contain 0.25mg.
- The glycemic index of rose hips is higher.
Food varieties used in this article are Hearts of palm, raw and Rose Hips, wild (Northern Plains Indians).
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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 PotassiumPotassium | +321% |
| Contains more IronIron | +59.4% |
| Contains more CopperCopper | +469.9% |
| Contains more ZincZinc | +1392% |
| Contains more PhosphorusPhosphorus | +129.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +590% |
| Contains more CalciumCalcium | +838.9% |
| Contains less SodiumSodium | -71.4% |
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 B1Vitamin B1 | +212.5% |
| Contains more Vitamin B6Vitamin B6 | +965.8% |
| Contains more FolateFolate | +700% |
| Contains more Vitamin CVitamin C | +5225% |
| Contains more Vitamin AVitamin A | +7133.3% |
| Contains more Vitamin EVitamin E | +1068% |
| Contains more Vitamin B3Vitamin B3 | +44.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 8mg | 426mg | 464% |
| Fiber | 1.5g | 24.1g | 90% |
| Copper | 0.644mg | 0.113mg | 59% |
| Vitamin B6 | 0.81mg | 0.076mg | 56% |
| Manganese | 1.02mg | 44% | |
| Potassium | 1806mg | 429mg | 41% |
| Vitamin E | 0.5mg | 5.84mg | 36% |
| Zinc | 3.73mg | 0.25mg | 32% |
| Vitamin A | 3µg | 217µg | 24% |
| Vitamin K | 0µg | 25.9µg | 22% |
| Vitamin B5 | 0.8mg | 16% | |
| Calcium | 18mg | 169mg | 15% |
| Magnesium | 10mg | 69mg | 14% |
| Phosphorus | 140mg | 61mg | 11% |
| Iron | 1.69mg | 1.06mg | 8% |
| Folate | 24µg | 3µg | 5% |
| Carbs | 25.61g | 38.22g | 4% |
| Vitamin B1 | 0.05mg | 0.016mg | 3% |
| Vitamin B3 | 0.9mg | 1.3mg | 3% |
| Choline | 0mg | 12mg | 2% |
| Calories | 115kcal | 162kcal | 2% |
| Protein | 2.7g | 1.6g | 2% |
| Vitamin B2 | 0.18mg | 0.166mg | 1% |
| Selenium | 0.7µg | 1% | |
| Polyunsaturated fat | 0.089g | 1% | |
| Fructose | 1.16g | 1% | |
| Fats | 0.2g | 0.34g | 0% |
| Net carbs | 24.11g | 14.12g | N/A |
| Sugar | 17.16g | 2.58g | N/A |
| Sodium | 14mg | 4mg | 0% |
| Saturated fat | 0.046g | 0% | |
| Monounsaturated fat | 0.005g | 0% |
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:
1.6 g
Fats:
0.34 g
Carbs:
38.22 g
Water:
58.66 g
Other:
1.18 g
| Contains more ProteinProtein | +68.8% |
| Contains more WaterWater | +18.5% |
| Contains more OtherOther | +68.6% |
| Contains more FatsFats | +70% |
| Contains more CarbsCarbs | +49.2% |
