Heart of palm vs. Rutabagas — In-Depth Nutrition Comparison
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What are the differences between heart of palm and rutabagas?
- Heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2, yet rutabagas are higher in vitamin C.
- Heart of palm's daily need coverage for copper is 68% more.
- Heart of palm has 16 times more zinc than rutabagas. While heart of palm has 3.73mg of zinc, rutabagas have only 0.24mg.
- The glycemic index of heart of palm is lower.
We used Hearts of palm, raw and Rutabagas, raw types in this article.
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 | +492.1% |
| Contains more IronIron | +284.1% |
| Contains more CopperCopper | +1912.5% |
| Contains more ZincZinc | +1454.2% |
| Contains more PhosphorusPhosphorus | +164.2% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +138.9% |
| Contains less SodiumSodium | -14.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +350% |
| Contains more Vitamin B3Vitamin B3 | +28.6% |
| Contains more Vitamin B6Vitamin B6 | +710% |
| Contains more FolateFolate | +14.3% |
| Contains more Vitamin CVitamin C | +212.5% |
| Contains more Vitamin B1Vitamin B1 | +80% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.032mg | 68% |
| Vitamin B6 | 0.81mg | 0.1mg | 55% |
| Potassium | 1806mg | 305mg | 44% |
| Zinc | 3.73mg | 0.24mg | 32% |
| Vitamin C | 8mg | 25mg | 19% |
| Iron | 1.69mg | 0.44mg | 16% |
| Phosphorus | 140mg | 53mg | 12% |
| Vitamin B2 | 0.18mg | 0.04mg | 11% |
| Carbs | 25.61g | 8.62g | 6% |
| Manganese | 0.131mg | 6% | |
| Calories | 115kcal | 37kcal | 4% |
| Fiber | 1.5g | 2.3g | 3% |
| Calcium | 18mg | 43mg | 3% |
| Vitamin B5 | 0.16mg | 3% | |
| Vitamin B1 | 0.05mg | 0.09mg | 3% |
| Choline | 0mg | 14.1mg | 3% |
| Protein | 2.7g | 1.08g | 3% |
| Fructose | 1.61g | 2% | |
| Magnesium | 10mg | 20mg | 2% |
| Vitamin E | 0.5mg | 0.3mg | 1% |
| Vitamin B3 | 0.9mg | 0.7mg | 1% |
| Folate | 24µg | 21µg | 1% |
| Fats | 0.2g | 0.16g | 0% |
| Net carbs | 24.11g | 6.32g | N/A |
| Sugar | 17.16g | 4.46g | N/A |
| Starch | 0.4g | 0% | |
| Sodium | 14mg | 12mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Saturated fat | 0.046g | 0.027g | 0% |
| Monounsaturated fat | 0.005g | 0.025g | 0% |
| Polyunsaturated fat | 0.089g | 0.088g | 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:
1.08 g
Fats:
0.16 g
Carbs:
8.62 g
Water:
89.43 g
Other:
0.71 g
| Contains more ProteinProtein | +150% |
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +197.1% |
| Contains more OtherOther | +180.3% |
| Contains more WaterWater | +28.7% |
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
0.027 g
Monounsaturated fat:
Mono. Fat
0.025 g
Polyunsaturated fat:
Poly. Fat
0.088 g
| Contains less Sat. FatSaturated fat | -41.3% |
| Contains more Mono. FatMonounsaturated fat | +400% |
~equal in
Polyunsaturated fat
~0.088g
