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  6. Heart of palm vs. Spinach raw

Heart of palm vs. Spinach raw — In-Depth Nutrition Comparison

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How are heart of palm and spinach raw different?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, and phosphorus; however, spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, and magnesium.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Heart of palm contains 7 times more zinc than spinach raw. While heart of palm contains 3.73mg of zinc, spinach raw contains only 0.53mg.

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

Infographic

Heart of palm vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PotassiumPotassium +223.7%
Contains more CopperCopper +395.4%
Contains more ZincZinc +603.8%
Contains more PhosphorusPhosphorus +185.7%
Contains less SodiumSodium -82.3%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +450%
Contains more IronIron +60.4%
Contains more SeleniumSelenium +42.9%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin B6Vitamin B6 +315.4%
Contains more Vitamin CVitamin C +251.3%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin EVitamin E +306%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +708.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.189mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Spinach raw DV% diff.
Vitamin K 0µg 482.9µg 402%
Copper 0.644mg 0.13mg 57%
Vitamin A 3µg 469µg 52%
Vitamin B6 0.81mg 0.195mg 47%
Folate 24µg 194µg 43%
Manganese 0.897mg 39%
Potassium 1806mg 558mg 37%
Zinc 3.73mg 0.53mg 29%
Vitamin C 8mg 28.1mg 22%
Magnesium 10mg 79mg 16%
Phosphorus 140mg 49mg 13%
Iron 1.69mg 2.71mg 13%
Vitamin E 0.5mg 2.03mg 10%
Calcium 18mg 99mg 8%
Carbs 25.61g 3.63g 7%
Calories 115kcal 23kcal 5%
Choline 0mg 19.3mg 4%
Fiber 1.5g 2.2g 3%
Sodium 14mg 79mg 3%
Vitamin B1 0.05mg 0.078mg 2%
Polyunsaturated fat 0.089g 0.165g 1%
Vitamin B2 0.18mg 0.189mg 1%
Vitamin B3 0.9mg 0.724mg 1%
Vitamin B5 0.065mg 1%
Selenium 0.7µg 1µg 1%
Protein 2.7g 2.86g 0%
Fats 0.2g 0.39g 0%
Net carbs 24.11g 1.43g N/A
Sugar 17.16g 0.42g N/A
Saturated fat 0.046g 0.063g 0%
Monounsaturated fat 0.005g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +605.5%
Contains more OtherOther +15.7%
Contains more FatsFats +95%
Contains more WaterWater +31.5%
~equal in Protein ~2.86g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +85.4%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.