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

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How are heart of palm and shallot different?

  • Heart of palm is higher in copper, potassium, vitamin B6, zinc, vitamin B2, phosphorus, and iron; however, shallot is richer in fiber.
  • Daily need coverage for copper for heart of palm is 62% higher.
  • Heart of palm contains 9 times more zinc than shallot. While heart of palm contains 3.73mg of zinc, shallot contains only 0.4mg.

Hearts of palm, raw and Shallots, raw are the varieties used in this article.

Infographic

Heart of palm vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more PotassiumPotassium +440.7%
Contains more IronIron +40.8%
Contains more CopperCopper +631.8%
Contains more ZincZinc +832.5%
Contains more PhosphorusPhosphorus +133.3%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +105.6%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +350%
Contains more Vitamin B6Vitamin B6 +134.8%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.7%
Contains more CholineCholine +∞%
~equal in Vitamin C ~8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +100%
Contains more CarbsCarbs +52.4%
Contains more OtherOther +148.8%
Contains more WaterWater +14.8%
~equal in Protein ~2.5g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Poly. FatPolyunsaturated fat +128.2%
Contains less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +180%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Shallot DV% diff.
Copper 0.644mg 0.088mg 62%
Potassium 1806mg 334mg 43%
Vitamin B6 0.81mg 0.345mg 36%
Zinc 3.73mg 0.4mg 30%
Manganese 0.292mg 13%
Vitamin B2 0.18mg 0.02mg 12%
Phosphorus 140mg 60mg 11%
Fiber 1.5g 3.2g 7%
Vitamin B5 0.29mg 6%
Iron 1.69mg 1.2mg 6%
Vitamin B3 0.9mg 0.2mg 4%
Magnesium 10mg 21mg 3%
Carbs 25.61g 16.8g 3%
Folate 24µg 34µg 3%
Vitamin E 0.5mg 0.04mg 3%
Calcium 18mg 37mg 2%
Choline 0mg 11.3mg 2%
Calories 115kcal 72kcal 2%
Vitamin K 0µg 0.8µg 1%
Vitamin B1 0.05mg 0.06mg 1%
Selenium 0.7µg 1.2µg 1%
Protein 2.7g 2.5g 0%
Fats 0.2g 0.1g 0%
Vitamin C 8mg 8mg 0%
Net carbs 24.11g 13.6g N/A
Sugar 17.16g 7.87g N/A
Sodium 14mg 12mg 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.046g 0.017g 0%
Monounsaturated fat 0.005g 0.014g 0%
Polyunsaturated fat 0.089g 0.039g 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Shallot
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
14%
Shallot
Minerals Daily Need Coverage Score
62%
Heart of palm
21%
Shallot

Comparison summary

Which food is lower in Sugar?
Shallot
Shallot is lower in Sugar (difference - 9.29g)
Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Shallot
Shallot is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.