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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" 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more PotassiumPotassium +15.4%
Contains more CopperCopper +36.2%
Contains more ZincZinc +378.2%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +161.1%
Contains more IronIron +58.6%
Contains more SeleniumSelenium +328.6%
~equal in Phosphorus ~139mg

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% 4.1% 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 339% 77% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +153.9%
Contains more Vitamin CVitamin C +1172.5%
Contains more Vitamin AVitamin A +1791.2%
Contains more Vitamin B1Vitamin B1 +286%
Contains more Vitamin B2Vitamin B2 +112.8%
Contains more Vitamin B3Vitamin B3 +303.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~23µg
~equal in Choline ~mg

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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +29.1%
Contains more ProteinProtein +87.4%
Contains more FatsFats +6940%
Contains more OtherOther +85.9%
~equal in Carbs ~23.33g

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
15% 69% 16%
Saturated Fat: Sat. Fat 1.893 g
Monounsaturated Fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated Fat -97.6%
Contains more Mono. FatMonounsaturated Fat +173160%
Contains more Poly. FatPolyunsaturated fat +2214.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 115kcal 213kcal Sun-dried tomato
Protein 2.7g 5.06g Sun-dried tomato
Fats 0.2g 14.08g Sun-dried tomato
Vitamin C 8mg 101.8mg Sun-dried tomato
Net carbs 24.11g 17.53g Heart of palm
Carbs 25.61g 23.33g Heart of palm
Magnesium 10mg 81mg Sun-dried tomato
Calcium 18mg 47mg Sun-dried tomato
Potassium 1806mg 1565mg Heart of palm
Iron 1.69mg 2.68mg Sun-dried tomato
Sugar 17.16g Sun-dried tomato
Fiber 1.5g 5.8g Sun-dried tomato
Copper 0.644mg 0.473mg Heart of palm
Zinc 3.73mg 0.78mg Heart of palm
Phosphorus 140mg 139mg Heart of palm
Sodium 14mg 266mg Heart of palm
Vitamin A 68IU 1286IU Sun-dried tomato
Vitamin A 3µg 64µg Sun-dried tomato
Vitamin E 0.5mg Heart of palm
Manganese 0.466mg Sun-dried tomato
Selenium 0.7µg 3µg 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 0.479mg Sun-dried tomato
Vitamin B6 0.81mg 0.319mg Heart of palm
Folate 24µg 23µg Heart of palm
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
Tryptophan 0.037mg Sun-dried tomato
Threonine 0.128mg Sun-dried tomato
Isoleucine 0.121mg Sun-dried tomato
Leucine 0.185mg Sun-dried tomato
Lysine 0.186mg Sun-dried tomato
Methionine 0.044mg Sun-dried tomato
Phenylalanine 0.131mg Sun-dried tomato
Valine 0.13mg Sun-dried tomato
Histidine 0.077mg 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 Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Heart of palm
57%
Sun-dried tomato
Minerals Daily Need Coverage Score
62%
Heart of palm
66%
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

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. 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.