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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
Infographic link

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 less Sodium -94.7%
Contains more Zinc +378.2%
Contains more Copper +36.2%
Contains more Calcium +161.1%
Contains more Iron +58.6%
Contains more Magnesium +710%
Equal in Phosphorus - 139
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 64% 8% 60% 160% 2% 102% 215%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Contains more Potassium +15.4%
Contains less Sodium -94.7%
Contains more Zinc +378.2%
Contains more Copper +36.2%
Contains more Calcium +161.1%
Contains more Iron +58.6%
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 A +1791.2%
Contains more Vitamin C +1172.5%
Contains more Vitamin B1 +286%
Contains more Vitamin B2 +112.8%
Contains more Vitamin B3 +303.3%
Equal in Folate - 23
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin B6 +153.9%
Contains more Vitamin A +1791.2%
Contains more Vitamin C +1172.5%
Contains more Vitamin B1 +286%
Contains more Vitamin B2 +112.8%
Contains more Vitamin B3 +303.3%
Equal in Folate - 23

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Heart of palm Sun-dried tomato Opinion
Net carbs 24.11g 17.53g Heart of palm
Protein 2.7g 5.06g Sun-dried tomato
Fats 0.2g 14.08g Sun-dried tomato
Carbs 25.61g 23.33g Heart of palm
Calories 115kcal 213kcal Sun-dried tomato
Starch g g
Fructose g g
Sugar 17.16g g Sun-dried tomato
Fiber 1.5g 5.8g Sun-dried tomato
Calcium 18mg 47mg Sun-dried tomato
Iron 1.69mg 2.68mg Sun-dried tomato
Magnesium 10mg 81mg Sun-dried tomato
Phosphorus 140mg 139mg Heart of palm
Potassium 1806mg 1565mg Heart of palm
Sodium 14mg 266mg Heart of palm
Zinc 3.73mg 0.78mg Heart of palm
Copper 0.644mg 0.473mg Heart of palm
Vitamin A 68IU 1286IU Sun-dried tomato
Vitamin E 0.5mg mg Heart of palm
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 101.8mg Sun-dried tomato
Vitamin B1 0.05mg 0.193mg Sun-dried tomato
Vitamin B2 0.18mg 0.383mg Sun-dried tomato
Vitamin B3 0.9mg 3.63mg Sun-dried tomato
Vitamin B5 mg 0.479mg Sun-dried tomato
Vitamin B6 0.81mg 0.319mg Heart of palm
Folate 24µg 23µg Heart of palm
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Heart of palm
Tryptophan mg 0.037mg Sun-dried tomato
Threonine mg 0.128mg Sun-dried tomato
Isoleucine mg 0.121mg Sun-dried tomato
Leucine mg 0.185mg Sun-dried tomato
Lysine mg 0.186mg Sun-dried tomato
Methionine mg 0.044mg Sun-dried tomato
Phenylalanine mg 0.131mg Sun-dried tomato
Valine mg 0.13mg Sun-dried tomato
Histidine mg 0.077mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.046g 1.893g Heart of palm
Monounsaturated Fat 0.005g 8.663g Sun-dried tomato
Polyunsaturated fat 0.089g 2.06g Sun-dried tomato

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 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

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (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 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

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 to 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.