Heart of palm vs. Rosemary — In-Depth Nutrition Comparison
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A recap on differences between heart of palm and rosemary
- Heart of palm has more copper, vitamin B6, potassium, and zinc; however, rosemary is higher in iron, vitamin A, fiber, calcium, folate, and magnesium.
- Rosemary covers your daily iron needs 62% more than heart of palm.
- Rosemary contains 4 times less zinc than heart of palm. Heart of palm contains 3.73mg of zinc, while rosemary contains 0.93mg.
- The glycemic index of rosemary is higher.
Food varieties used in this article are Hearts of palm, raw and Rosemary, fresh.
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 PotassiumPotassium | +170.4% |
| Contains more CopperCopper | +114% |
| Contains more ZincZinc | +301.1% |
| Contains more PhosphorusPhosphorus | +112.1% |
| Contains less SodiumSodium | -46.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +810% |
| Contains more CalciumCalcium | +1661.1% |
| Contains more IronIron | +293.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +38.9% |
| Contains more Vitamin B2Vitamin B2 | +18.4% |
| Contains more Vitamin B6Vitamin B6 | +141.1% |
| Contains more Vitamin CVitamin C | +172.5% |
| Contains more Vitamin AVitamin A | +4766.7% |
| Contains more FolateFolate | +354.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.69mg | 6.65mg | 62% |
| Fiber | 1.5g | 14.1g | 50% |
| Manganese | 0.96mg | 42% | |
| Copper | 0.644mg | 0.301mg | 38% |
| Vitamin B6 | 0.81mg | 0.336mg | 36% |
| Potassium | 1806mg | 668mg | 33% |
| Calcium | 18mg | 317mg | 30% |
| Zinc | 3.73mg | 0.93mg | 25% |
| Folate | 24µg | 109µg | 21% |
| Magnesium | 10mg | 91mg | 19% |
| Vitamin A | 3µg | 146µg | 16% |
| Vitamin B5 | 0.804mg | 16% | |
| Vitamin C | 8mg | 21.8mg | 15% |
| Saturated fat | 0.046g | 2.838g | 13% |
| Phosphorus | 140mg | 66mg | 11% |
| Fats | 0.2g | 5.86g | 9% |
| Polyunsaturated fat | 0.089g | 0.901g | 5% |
| Vitamin E | 0.5mg | 3% | |
| Monounsaturated fat | 0.005g | 1.16g | 3% |
| Vitamin B2 | 0.18mg | 0.152mg | 2% |
| Carbs | 25.61g | 20.7g | 2% |
| Calories | 115kcal | 131kcal | 1% |
| Selenium | 0.7µg | 1% | |
| Vitamin B1 | 0.05mg | 0.036mg | 1% |
| Protein | 2.7g | 3.31g | 1% |
| Sodium | 14mg | 26mg | 1% |
| Net carbs | 24.11g | 6.6g | N/A |
| Sugar | 17.16g | N/A | |
| Vitamin B3 | 0.9mg | 0.912mg | 0% |
| Tryptophan | 0.051mg | 0% | |
| Threonine | 0.136mg | 0% | |
| Isoleucine | 0.136mg | 0% | |
| Leucine | 0.249mg | 0% | |
| Lysine | 0.143mg | 0% | |
| Methionine | 0.047mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.066mg | 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:
3.31 g
Fats:
5.86 g
Carbs:
20.7 g
Water:
67.77 g
Other:
2.36 g
| Contains more CarbsCarbs | +23.7% |
| Contains more ProteinProtein | +22.6% |
| Contains more FatsFats | +2830% |
| Contains more OtherOther | +18.6% |
~equal in
Water
~67.77g
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
2.838 g
Monounsaturated fat:
Mono. Fat
1.16 g
Polyunsaturated fat:
Poly. Fat
0.901 g
| Contains less Sat. FatSaturated fat | -98.4% |
| Contains more Mono. FatMonounsaturated fat | +23100% |
| Contains more Poly. FatPolyunsaturated fat | +912.4% |
