Heart of palm vs. Sweet roll — In-Depth Nutrition Comparison
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How are heart of palm and sweet roll different?
- Heart of palm is richer in copper, vitamin B6, potassium, and zinc, while sweet roll is higher in selenium, vitamin B1, and folate.
- Heart of palm covers your daily need for copper, 62% more than sweet roll.
- Heart of palm contains 16 times more potassium than sweet roll. Heart of palm contains 1806mg of potassium, while sweet roll contains 111mg.
- Heart of palm is lower in sodium.
Hearts of palm, raw and Sweet rolls, cinnamon, commercially prepared with raisins types were used in this article.
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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 more PotassiumPotassium | +1527% |
| Contains more CopperCopper | +631.8% |
| Contains more ZincZinc | +532.2% |
| Contains more PhosphorusPhosphorus | +84.2% |
| Contains less SodiumSodium | -95.4% |
| Contains more MagnesiumMagnesium | +70% |
| Contains more CalciumCalcium | +300% |
| Contains more SeleniumSelenium | +2328.6% |
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 more Vitamin CVitamin C | +300% |
| Contains more Vitamin B6Vitamin B6 | +657% |
| Contains more Vitamin AVitamin A | +1966.7% |
| Contains more Vitamin EVitamin E | +298% |
| Contains more Vitamin B1Vitamin B1 | +548% |
| Contains more Vitamin B2Vitamin B2 | +47.2% |
| Contains more Vitamin B3Vitamin B3 | +164.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
6.2 g
Fats:
16.4 g
Carbs:
50.9 g
Water:
24.8 g
Other:
1.7 g
| Contains more WaterWater | +180.2% |
| Contains more OtherOther | +17.1% |
| Contains more ProteinProtein | +129.6% |
| Contains more FatsFats | +8100% |
| Contains more CarbsCarbs | +98.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
3.079 g
Monounsaturated fat:
Mono. Fat
4.797 g
Polyunsaturated fat:
Poly. Fat
7.473 g
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +95840% |
| Contains more Poly. FatPolyunsaturated fat | +8296.6% |
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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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.644mg | 0.088mg | 62% |
| Vitamin B6 | 0.81mg | 0.107mg | 54% |
| Potassium | 1806mg | 111mg | 50% |
| Polyunsaturated fat | 0.089g | 7.473g | 49% |
| Selenium | 0.7µg | 17µg | 30% |
| Zinc | 3.73mg | 0.59mg | 29% |
| Fats | 0.2g | 16.4g | 25% |
| Vitamin B1 | 0.05mg | 0.324mg | 23% |
| Cholesterol | 0mg | 66mg | 22% |
| Saturated fat | 0.046g | 3.079g | 14% |
| Manganese | 0.3mg | 13% | |
| Sodium | 14mg | 304mg | 13% |
| Calories | 115kcal | 372kcal | 13% |
| Folate | 24µg | 72µg | 12% |
| Monounsaturated fat | 0.005g | 4.797g | 12% |
| Vitamin E | 0.5mg | 1.99mg | 10% |
| Phosphorus | 140mg | 76mg | 9% |
| Vitamin B3 | 0.9mg | 2.384mg | 9% |
| Choline | 0mg | 41.3mg | 8% |
| Vitamin B5 | 0.406mg | 8% | |
| Carbs | 25.61g | 50.9g | 8% |
| Vitamin C | 8mg | 2mg | 7% |
| Vitamin A | 3µg | 62µg | 7% |
| Protein | 2.7g | 6.2g | 7% |
| Vitamin B2 | 0.18mg | 0.265mg | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Calcium | 18mg | 72mg | 5% |
| Fiber | 1.5g | 2.4g | 4% |
| Vitamin K | 0µg | 4.4µg | 4% |
| Magnesium | 10mg | 17mg | 2% |
| Iron | 1.69mg | 1.6mg | 1% |
| Net carbs | 24.11g | 48.5g | N/A |
| Sugar | 17.16g | 31.73g | N/A |
| Tryptophan | 0.074mg | 0% | |
| Threonine | 0.211mg | 0% | |
| Isoleucine | 0.259mg | 0% | |
| Leucine | 0.458mg | 0% | |
| Lysine | 0.243mg | 0% | |
| Methionine | 0.117mg | 0% | |
| Phenylalanine | 0.3mg | 0% | |
| Valine | 0.291mg | 0% | |
| Histidine | 0.145mg | 0% | |
| Omega-3 - DHA | 0g | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
62%
35%
Comparison summary
Which food is richer in vitamins?
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Heart of palm is lower in Sugar (difference - 14.57g)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 290mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 3.033g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 8)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.