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
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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 | +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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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:
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
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
0.017 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% |
