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
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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 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% |
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 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% |
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:
1.5 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
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
0.029 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
62%
23%
Comparison summary
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 17.16g)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 416mg)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
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 ($)