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Heart of palm vs. Salsa — In-Depth Nutrition Comparison

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Significant differences between heart of palm and salsa

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, and vitamin B2; however, salsa is richer in vitamin A and iron.
  • Heart of palm covers your daily copper needs 61% more than salsa.
  • Salsa has 22 times less zinc than heart of palm. Heart of palm has 3.73mg of zinc, while salsa has 0.17mg.
  • Heart of palm contains less sodium.

Specific food types used in this comparison are Hearts of palm, raw and USDA Commodity, salsa.

Infographic

Heart of palm vs Salsa infographic
Infographic link

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%
Salsa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +568.9%
Contains more CopperCopper +570.8%
Contains more ZincZinc +2094.1%
Contains more PhosphorusPhosphorus +366.7%
Contains less SodiumSodium -96.7%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +32.5%
~equal in Manganese ~mg

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%
Salsa
2
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B6Vitamin B6 +443.6%
Contains more FolateFolate +26.3%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin B3Vitamin B3 +20%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +80%
Contains more CarbsCarbs +265.9%
Contains more OtherOther +24.4%
Contains more WaterWater +29.1%
~equal in Fats ~0.2g

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
Salsa
3
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +20.2%

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 Salsa
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Salsa DV% diff.
Copper 0.644mg 0.096mg 61%
Vitamin B6 0.81mg 0.149mg 51%
Potassium 1806mg 270mg 45%
Zinc 3.73mg 0.17mg 32%
Sodium 14mg 430mg 18%
Phosphorus 140mg 30mg 16%
Vitamin B2 0.18mg 0.03mg 12%
Iron 1.69mg 2.24mg 7%
Carbs 25.61g 7g 6%
Calories 115kcal 36kcal 4%
Vitamin C 8mg 4mg 4%
Vitamin A 3µg 28µg 3%
Vitamin E 0.5mg 3%
Protein 2.7g 1.5g 2%
Selenium 0.7µg 0.4µg 1%
Vitamin B3 0.9mg 1.08mg 1%
Calcium 18mg 12mg 1%
Magnesium 10mg 16mg 1%
Folate 24µg 19µg 1%
Fats 0.2g 0.2g 0%
Net carbs 24.11g 5.6g N/A
Sugar 17.16g N/A
Fiber 1.5g 1.4g 0%
Vitamin B1 0.05mg 0.05mg 0%
Saturated fat 0.046g 0.029g 0%
Monounsaturated fat 0.005g 0.016g 0%
Polyunsaturated fat 0.089g 0.107g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Salsa
Low Calories diet ok
Low Fats diet Equal
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
9%
Salsa
Minerals Daily Need Coverage Score
62%
Heart of palm
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 17.16g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 416mg)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.