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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).

Infographic

Heart of palm vs Rose hips 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
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.
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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.166mg
~equal in Vitamin B12 ~µg

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
38% 59%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Rose hips
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Rose hips 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Rose hips
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Heart of palm
140%
Rose hips
Minerals Daily Need Coverage Score
62%
Heart of palm
38%
Rose hips

Comparison summary

Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rose hips
Rose hips is lower in Sugar (difference - 14.58g)
Which food contains less Sodium?
Rose hips
Rose hips contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 0.046g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 32)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.