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Heart of palm vs Sun-dried tomato - In-Depth Nutrition Comparison

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How are Heart of palm and Sun-dried tomato different?

  • Heart of palm is richer in Vitamin B6, Zinc and Copper, while Sun-dried tomato is higher in Vitamin C, Fiber, Vitamin B3, Magnesium, Vitamin B2, Iron and Vitamin B1.
  • Sun-dried tomato covers your daily need of Vitamin C 104% more than Heart of palm.
  • Heart of palm contains 5 times more Zinc than Sun-dried tomato. Heart of palm contains 3.73mg of Zinc, while Sun-dried tomato contains 0.78mg.

Hearts of palm, raw and Tomatoes, sun-dried, packed in oil, drained types were used in this article.

Infographic

Heart of palm vs Sun-dried tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +15.4%
Contains more Copper +36.2%
Contains more Zinc +378.2%
Contains less Sodium -94.7%
Contains more Iron +58.6%
Contains more Calcium +161.1%
Contains more Magnesium +710%
Equal in Phosphorus - 139
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Contains more Potassium +15.4%
Contains more Copper +36.2%
Contains more Zinc +378.2%
Contains less Sodium -94.7%
Contains more Iron +58.6%
Contains more Calcium +161.1%
Contains more Magnesium +710%
Equal in Phosphorus - 139

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B6 +153.9%
Contains more Vitamin C +1172.5%
Contains more Vitamin A +1791.2%
Contains more Vitamin B1 +286%
Contains more Vitamin B2 +112.8%
Contains more Vitamin B3 +303.3%
Equal in Folate - 23
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
Contains more Vitamin B6 +153.9%
Contains more Vitamin C +1172.5%
Contains more Vitamin A +1791.2%
Contains more Vitamin B1 +286%
Contains more Vitamin B2 +112.8%
Contains more Vitamin B3 +303.3%
Equal in Folate - 23

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Heart of palm
62
Sun-dried tomato
Mineral Summary Score
77
Heart of palm
73
Sun-dried tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Heart of palm
30%
Sun-dried tomato
Carbohydrates
26%
Heart of palm
23%
Sun-dried tomato
Fats
1%
Heart of palm
65%
Sun-dried tomato

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Heart of palm Sun-dried tomato
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Heart of palm Sun-dried tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Sun-dried tomato
Sun-dried tomato contains less Sugars (difference - 17.16g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 2)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 252mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 1.847g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Heart of palm Sun-dried tomato Opinion
Calories 115 213 Sun-dried tomato
Protein 2.7 5.06 Sun-dried tomato
Fats 0.2 14.08 Sun-dried tomato
Vitamin C 8 101.8 Sun-dried tomato
Carbs 25.61 23.33 Heart of palm
Cholesterol 0 0
Vitamin D 0 0
Iron 1.69 2.68 Sun-dried tomato
Calcium 18 47 Sun-dried tomato
Potassium 1806 1565 Heart of palm
Magnesium 10 81 Sun-dried tomato
Sugars 17.16 Sun-dried tomato
Fiber 1.5 5.8 Sun-dried tomato
Copper 0.644 0.473 Heart of palm
Zinc 3.73 0.78 Heart of palm
Starch
Phosphorus 140 139 Heart of palm
Sodium 14 266 Heart of palm
Vitamin A 68 1286 Sun-dried tomato
Vitamin E 0.5 Heart of palm
Vitamin D 0 0
Vitamin B1 0.05 0.193 Sun-dried tomato
Vitamin B2 0.18 0.383 Sun-dried tomato
Vitamin B3 0.9 3.63 Sun-dried tomato
Vitamin B5 0.479 Sun-dried tomato
Vitamin B6 0.81 0.319 Heart of palm
Vitamin B12 0 0
Vitamin K 0 Heart of palm
Folate 24 23 Heart of palm
Trans Fat 0 0
Saturated Fat 0.046 1.893 Heart of palm
Monounsaturated Fat 0.005 8.663 Sun-dried tomato
Polyunsaturated fat 0.089 2.06 Sun-dried tomato
Tryptophan 0.037 Sun-dried tomato
Threonine 0.128 Sun-dried tomato
Isoleucine 0.121 Sun-dried tomato
Leucine 0.185 Sun-dried tomato
Lysine 0.186 Sun-dried tomato
Methionine 0.044 Sun-dried tomato
Phenylalanine 0.131 Sun-dried tomato
Valine 0.13 Sun-dried tomato
Histidine 0.077 Sun-dried tomato
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.