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  6. Heart of palm vs. Tomato paste

Heart of palm vs. Tomato paste — In-Depth Nutrition Comparison

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How are heart of palm and tomato paste different?

  • Heart of palm is richer in vitamin B6, copper, zinc, and potassium, while tomato paste is higher in vitamin A, vitamin E, iron, vitamin C, vitamin B3, and fiber.
  • Heart of palm covers your daily need for vitamin B6, 46% more than tomato paste.
  • Heart of palm contains 6 times more zinc than tomato paste. Heart of palm contains 3.73mg of zinc, while tomato paste contains 0.63mg.
  • Tomato paste has a higher glycemic index (45) than heart of palm (32).

Hearts of palm, raw and Tomato products, canned, paste, without salt added types were used in this article.

Infographic

Heart of palm vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more PotassiumPotassium +78.1%
Contains more CopperCopper +76.4%
Contains more ZincZinc +492.1%
Contains more PhosphorusPhosphorus +68.7%
Contains less SodiumSodium -76.3%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +100%
Contains more IronIron +76.3%
Contains more SeleniumSelenium +657.1%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B6Vitamin B6 +275%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +173.8%
Contains more Vitamin AVitamin A +2433.3%
Contains more Vitamin EVitamin E +760%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B3Vitamin B3 +241.8%
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 Tomato paste DV% diff.
Vitamin B6 0.81mg 0.216mg 46%
Copper 0.644mg 0.365mg 31%
Zinc 3.73mg 0.63mg 28%
Vitamin E 0.5mg 4.3mg 25%
Potassium 1806mg 1014mg 23%
Iron 1.69mg 2.98mg 16%
Vitamin C 8mg 21.9mg 15%
Vitamin B3 0.9mg 3.076mg 14%
Manganese 0.302mg 13%
Vitamin K 0µg 11.4µg 10%
Fiber 1.5g 4.1g 10%
Selenium 0.7µg 5.3µg 8%
Phosphorus 140mg 83mg 8%
Magnesium 10mg 42mg 8%
Vitamin A 3µg 76µg 8%
Fructose 5.85g 7%
Choline 0mg 38.5mg 7%
Folate 24µg 12µg 3%
Protein 2.7g 4.32g 3%
Vitamin B5 0.142mg 3%
Vitamin B2 0.18mg 0.153mg 2%
Calories 115kcal 82kcal 2%
Sodium 14mg 59mg 2%
Calcium 18mg 36mg 2%
Carbs 25.61g 18.91g 2%
Vitamin B1 0.05mg 0.06mg 1%
Fats 0.2g 0.47g 0%
Net carbs 24.11g 14.81g N/A
Sugar 17.16g 12.18g N/A
Starch 0.22g 0%
Saturated fat 0.046g 0.1g 0%
Monounsaturated fat 0.005g 0.067g 0%
Polyunsaturated fat 0.089g 0.16g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more CarbsCarbs +35.4%
Contains more ProteinProtein +60%
Contains more FatsFats +135%
Contains more OtherOther +40.7%
~equal in Water ~73.5g

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains less Sat. FatSaturated fat -54%
Contains more Mono. FatMonounsaturated fat +1240%
Contains more Poly. FatPolyunsaturated fat +79.8%

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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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.