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Heart of palm vs. Taro — In-Depth Nutrition Comparison

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Significant differences between heart of palm and taro

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, vitamin B2, and phosphorus; however, taro is richer in vitamin E, fiber, and magnesium.
  • Heart of palm covers your daily copper needs 52% more than taro.
  • Taro has 16 times less zinc than heart of palm. Heart of palm has 3.73mg of zinc, while taro has 0.23mg.
  • Taro has a higher glycemic index. The glycemic index of taro is 54, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Hearts of palm, raw and Taro, raw.

Infographic

Heart of palm vs Taro 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%
Taro
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more PotassiumPotassium +205.6%
Contains more IronIron +207.3%
Contains more CopperCopper +274.4%
Contains more ZincZinc +1521.7%
Contains more PhosphorusPhosphorus +66.7%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +138.9%
Contains less SodiumSodium -21.4%
~equal in Selenium ~0.7µg

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%
Taro
6
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin CVitamin C +77.8%
Contains more Vitamin B2Vitamin B2 +620%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +186.2%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +376%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

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
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +80%
Contains more OtherOther +65.8%
~equal in Fats ~0.2g
~equal in Carbs ~26.46g
~equal in Water ~70.64g

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
Taro
2
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -10.9%
Contains more Mono. FatMonounsaturated fat +220%
~equal in Polyunsaturated fat ~0.083g

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 Taro
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Taro DV% diff.
Copper 0.644mg 0.172mg 52%
Vitamin B6 0.81mg 0.283mg 41%
Potassium 1806mg 591mg 36%
Zinc 3.73mg 0.23mg 32%
Manganese 0.383mg 17%
Iron 1.69mg 0.55mg 14%
Vitamin E 0.5mg 2.38mg 13%
Vitamin B2 0.18mg 0.025mg 12%
Fiber 1.5g 4.1g 10%
Phosphorus 140mg 84mg 8%
Vitamin B5 0.303mg 6%
Magnesium 10mg 33mg 5%
Vitamin C 8mg 4.5mg 4%
Vitamin B1 0.05mg 0.095mg 4%
Calcium 18mg 43mg 3%
Choline 0mg 17.3mg 3%
Protein 2.7g 1.5g 2%
Vitamin B3 0.9mg 0.6mg 2%
Vitamin K 0µg 1µg 1%
Folate 24µg 22µg 1%
Calories 115kcal 112kcal 0%
Fats 0.2g 0.2g 0%
Carbs 25.61g 26.46g 0%
Net carbs 24.11g 22.36g N/A
Sugar 17.16g 0.4g N/A
Sodium 14mg 11mg 0%
Vitamin A 3µg 4µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.046g 0.041g 0%
Monounsaturated fat 0.005g 0.016g 0%
Polyunsaturated fat 0.089g 0.083g 0%
Tryptophan 0.023mg 0%
Threonine 0.069mg 0%
Isoleucine 0.054mg 0%
Leucine 0.111mg 0%
Lysine 0.067mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.082mg 0%
Valine 0.082mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Taro
Low Calories diet ok
Low Fats diet Equal
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
17%
Taro
Minerals Daily Need Coverage Score
62%
Heart of palm
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 16.76g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Taro
Taro is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.