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 RAE, Folate, Vitamin C, and Magnesium.
- Daily need coverage for Vitamin K from 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
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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
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Phosphorus
+185.7%
Contains
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Potassium
+223.7%
Contains
less
Sodium
-82.3%
Contains
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Zinc
+603.8%
Contains
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Copper
+395.4%
Contains
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Calcium
+450%
Contains
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Iron
+60.4%
Contains
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Magnesium
+690%
Contains
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Selenium
+42.9%
Contains
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Phosphorus
+185.7%
Contains
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Potassium
+223.7%
Contains
less
Sodium
-82.3%
Contains
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Zinc
+603.8%
Contains
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Copper
+395.4%
Contains
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Calcium
+450%
Contains
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Iron
+60.4%
Contains
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Magnesium
+690%
Contains
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Selenium
+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.
:
Contains
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Vitamin B3
+24.3%
Contains
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Vitamin B6
+315.4%
Contains
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Vitamin A
+13689.7%
Contains
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Vitamin E
+306%
Contains
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Vitamin C
+251.3%
Contains
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Vitamin B1
+56%
Contains
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Folate
+708.3%
Contains
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Vitamin K
+∞%
Equal in Vitamin B2 - 0.189
Contains
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Vitamin B3
+24.3%
Contains
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Vitamin B6
+315.4%
Contains
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Vitamin A
+13689.7%
Contains
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Vitamin E
+306%
Contains
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Vitamin C
+251.3%
Contains
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Vitamin B1
+56%
Contains
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Folate
+708.3%
Contains
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Vitamin K
+∞%
Equal in Vitamin B2 - 0.189
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+605.5%
Contains
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Other
+15.7%
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Fats
+95%
Contains
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Water
+31.5%
Equal in Protein - 2.86
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Contains
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Carbs
+605.5%
Contains
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Other
+15.7%
Contains
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Fats
+95%
Contains
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Water
+31.5%
Equal in Protein - 2.86
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-27%
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Monounsaturated Fat
+100%
Contains
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Polyunsaturated fat
+85.4%
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
0.063 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.165 g
Contains
less
Saturated Fat
-27%
Contains
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Monounsaturated Fat
+100%
Contains
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Polyunsaturated fat
+85.4%
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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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 24.11g | 1.43g |
|
| Protein | 2.7g | 2.86g |
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| Fats | 0.2g | 0.39g |
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| Carbs | 25.61g | 3.63g |
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| Calories | 115kcal | 23kcal |
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| Fructose | 0.15g |
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| Sugar | 17.16g | 0.42g |
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| Fiber | 1.5g | 2.2g |
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| Calcium | 18mg | 99mg |
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| Iron | 1.69mg | 2.71mg |
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| Magnesium | 10mg | 79mg |
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| Phosphorus | 140mg | 49mg |
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| Potassium | 1806mg | 558mg |
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| Sodium | 14mg | 79mg |
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| Zinc | 3.73mg | 0.53mg |
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| Copper | 0.644mg | 0.13mg |
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| Manganese | 0.897mg |
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| Selenium | 0.7µg | 1µg |
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| Vitamin A | 68IU | 9377IU |
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| Vitamin A RAE | 3µg | 469µg |
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| Vitamin E | 0.5mg | 2.03mg |
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| Vitamin C | 8mg | 28.1mg |
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| Vitamin B1 | 0.05mg | 0.078mg |
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| Vitamin B2 | 0.18mg | 0.189mg |
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| Vitamin B3 | 0.9mg | 0.724mg |
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| Vitamin B5 | 0.065mg |
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| Vitamin B6 | 0.81mg | 0.195mg |
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| Folate | 24µg | 194µg |
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| Vitamin K | 0µg | 482.9µg |
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| Tryptophan | 0.039mg |
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| Threonine | 0.122mg |
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| Isoleucine | 0.147mg |
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| Leucine | 0.223mg |
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| Lysine | 0.174mg |
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| Methionine | 0.053mg |
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| Phenylalanine | 0.129mg |
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| Valine | 0.161mg |
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| Histidine | 0.064mg |
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| Saturated Fat | 0.046g | 0.063g |
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| Monounsaturated Fat | 0.005g | 0.01g |
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| Polyunsaturated fat | 0.089g | 0.165g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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
26%
181%
Minerals Daily Need Coverage Score
62%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 16.74g)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Heart of palm is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.