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  6. Heart of palm vs. Veggie burger

Heart of palm vs. Veggie burger — In-Depth Nutrition Comparison

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How are heart of palm and veggie burgers different?

  • Heart of palm is higher in copper, potassium, vitamin B6, and zinc; however, veggie burgers are richer in vitamin B1, vitamin B12, selenium, folate, and vitamin B3.
  • Daily need coverage for vitamin B1 for veggie burgers is 217% higher.
  • Heart of palm contains 5 times more potassium than veggie burgers. While heart of palm contains 1806mg of potassium, veggie burgers contain only 333mg.
  • Heart of palm has less sodium.
  • Heart of palm has a lower glycemic index (32) than veggie burgers (59).

Hearts of palm, raw and Veggie burgers or soyburgers, unprepared are the varieties used in this article.

Infographic

Heart of palm vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more PotassiumPotassium +442.3%
Contains more CopperCopper +222%
Contains more ZincZinc +196%
Contains less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +655.6%
Contains more IronIron +42.6%
Contains more PhosphorusPhosphorus +47.1%
Contains more SeleniumSelenium +3128.6%

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.
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +77.8%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more Vitamin B1Vitamin B1 +5202%
Contains more Vitamin B2Vitamin B2 +35.6%
Contains more Vitamin B3Vitamin B3 +317%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +416.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg

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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more CarbsCarbs +79.5%
Contains more WaterWater +13.5%
Contains more ProteinProtein +481.5%
Contains more FatsFats +3050%
Contains more OtherOther +26.6%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +35460%
Contains more Poly. FatPolyunsaturated fat +2173%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Veggie burger DV% diff.
Vitamin B1 0.05mg 2.651mg 217%
Vitamin B12 0µg 2.01µg 84%
Copper 0.644mg 0.2mg 49%
Potassium 1806mg 333mg 43%
Manganese 0.951mg 41%
Selenium 0.7µg 22.6µg 40%
Vitamin B6 0.81mg 0.303mg 39%
Protein 2.7g 15.7g 26%
Folate 24µg 124µg 25%
Sodium 14mg 569mg 24%
Zinc 3.73mg 1.26mg 22%
Vitamin B3 0.9mg 3.753mg 18%
Fiber 1.5g 4.9g 14%
Polyunsaturated fat 0.089g 2.023g 13%
Calcium 18mg 136mg 12%
Magnesium 10mg 56mg 11%
Iron 1.69mg 2.41mg 9%
Fats 0.2g 6.3g 9%
Phosphorus 140mg 206mg 9%
Saturated fat 0.046g 1.44g 6%
Vitamin B5 0.289mg 6%
Vitamin B2 0.18mg 0.244mg 5%
Vitamin C 8mg 4.5mg 4%
Vitamin K 0µg 4.2µg 4%
Monounsaturated fat 0.005g 1.778g 4%
Carbs 25.61g 14.27g 4%
Choline 0mg 19.4mg 4%
Calories 115kcal 177kcal 3%
Vitamin E 0.5mg 0.23mg 2%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
Net carbs 24.11g 9.37g N/A
Sugar 17.16g 1.07g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Veggie burger
Low Calories diet ok
Low Fats diet ok
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
97%
Veggie burger
Minerals Daily Need Coverage Score
62%
Heart of palm
71%
Veggie burger

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 16.09g)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 555mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 1.394g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 27)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.