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  6. Heart of palm vs. Tortilla

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

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A recap on the differences between heart of palm and tortilla

  • Heart of palm has more copper, vitamin B6, potassium, and zinc; however, tortilla is higher in selenium, vitamin B1, iron, vitamin B3, and folate.
  • Heart of palm covers your daily copper needs 60% more than tortilla.
  • Tortilla contains 17 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while tortilla contains 105mg.
  • Heart of palm has less sodium.
  • The glycemic index of tortilla is higher.

Food varieties used in this article are Hearts of palm, raw and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Heart of palm vs Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more PotassiumPotassium +1620%
Contains more CopperCopper +531.4%
Contains more ZincZinc +1065.6%
Contains less SodiumSodium -97.1%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +288.9%
Contains more IronIron +125.4%
Contains more SeleniumSelenium +2271.4%
~equal in Phosphorus ~146mg

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B6Vitamin B6 +1250%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B3Vitamin B3 +358.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +308.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Tortilla DV% diff.
Copper 0.644mg 0.102mg 60%
Vitamin B6 0.81mg 0.06mg 58%
Potassium 1806mg 105mg 50%
Zinc 3.73mg 0.32mg 31%
Selenium 0.7µg 16.6µg 29%
Vitamin B1 0.05mg 0.37mg 27%
Iron 1.69mg 3.81mg 27%
Sodium 14mg 482mg 20%
Vitamin B3 0.9mg 4.125mg 20%
Folate 24µg 98µg 19%
Starch 43.02g 18%
Manganese 0.268mg 12%
Vitamin C 8mg 0mg 9%
Protein 2.7g 7.28g 9%
Carbs 25.61g 49.94g 8%
Calories 115kcal 237kcal 6%
Vitamin B2 0.18mg 0.114mg 5%
Calcium 18mg 70mg 5%
Fiber 1.5g 2.4g 4%
Vitamin B5 0.17mg 3%
Vitamin E 0.5mg 0.19mg 2%
Polyunsaturated fat 0.089g 0.391g 2%
Magnesium 10mg 19mg 2%
Phosphorus 140mg 146mg 1%
Fats 0.2g 0.95g 1%
Saturated fat 0.046g 0.296g 1%
Net carbs 24.11g 47.54g N/A
Sugar 17.16g 2.75g N/A
Vitamin A 3µg 0%
Vitamin K 0µg 0.4µg 0%
Monounsaturated fat 0.005g 0.185g 0%
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 0.165mg 0%
Omega-3 - ALA 0.019g N/A

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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more WaterWater +73.9%
Contains more ProteinProtein +169.6%
Contains more FatsFats +375%
Contains more CarbsCarbs +95%
~equal in Other ~1.87g

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +3600%
Contains more Poly. FatPolyunsaturated fat +339.3%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.