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  6. Heart of palm vs. Sweet potato

Heart of palm vs. Sweet potato — In-Depth Nutrition Comparison

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How are heart of palm and sweet potato different?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, and vitamin C; however, sweet potato is richer in vitamin A and fiber.
  • Daily need coverage for vitamin A for sweet potato is 282% higher.
  • Heart of palm contains 12 times more zinc than sweet potato. While heart of palm contains 3.73mg of zinc, sweet potato contains only 0.3mg.
  • Heart of palm has a lower glycemic index (32) than sweet potato (70).

Hearts of palm, raw and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Heart of palm vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more PotassiumPotassium +435.9%
Contains more IronIron +177%
Contains more CopperCopper +326.5%
Contains more ZincZinc +1143.3%
Contains more PhosphorusPhosphorus +197.9%
Contains less SodiumSodium -74.5%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +66.7%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin B2Vitamin B2 +195.1%
Contains more Vitamin B3Vitamin B3 +61.6%
Contains more Vitamin B6Vitamin B6 +287.6%
Contains more FolateFolate +118.2%
Contains more Vitamin AVitamin A +23533.3%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Sweet potato DV% diff.
Vitamin A 3µg 709µg 78%
Copper 0.644mg 0.151mg 55%
Vitamin B6 0.81mg 0.209mg 46%
Potassium 1806mg 337mg 43%
Zinc 3.73mg 0.3mg 31%
Vitamin B5 0.8mg 16%
Iron 1.69mg 0.61mg 14%
Phosphorus 140mg 47mg 13%
Manganese 0.258mg 11%
Vitamin B2 0.18mg 0.061mg 9%
Vitamin C 8mg 2.4mg 6%
Fiber 1.5g 3g 6%
Starch 12.65g 5%
Magnesium 10mg 25mg 4%
Folate 24µg 11µg 3%
Protein 2.7g 1.57g 2%
Vitamin E 0.5mg 0.26mg 2%
Vitamin B1 0.05mg 0.078mg 2%
Sodium 14mg 55mg 2%
Vitamin K 0µg 1.8µg 2%
Carbs 25.61g 20.12g 2%
Choline 0mg 12.3mg 2%
Vitamin B3 0.9mg 0.557mg 2%
Polyunsaturated fat 0.089g 0.014g 1%
Calories 115kcal 86kcal 1%
Fructose 0.7g 1%
Calcium 18mg 30mg 1%
Fats 0.2g 0.05g 0%
Net carbs 24.11g 17.12g N/A
Sugar 17.16g 4.18g N/A
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.046g 0.018g 0%
Monounsaturated fat 0.005g 0.001g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +72%
Contains more FatsFats +300%
Contains more CarbsCarbs +27.3%
Contains more OtherOther +103.1%
Contains more WaterWater +11.2%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +535.7%
Contains less Sat. FatSaturated fat -60.9%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.