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  6. Minestrone vs. Heart of palm

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

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Important differences between minestrone and heart of palm

  • Minestrone has more vitamin A; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, phosphorus, iron, vitamin B2, and vitamin C.
  • Heart of palm's daily need coverage for copper is 66% more.
  • Minestrone contains 18 times more sodium than heart of palm. Minestrone contains 254mg of sodium, while heart of palm contains 14mg.
  • Minestrone has a higher glycemic index. The glycemic index of minestrone is 47, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Soup, minestrone, canned, prepared with equal volume water and Hearts of palm, raw.

Infographic

Minestrone vs Heart of palm 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +1289.2%
Contains more IronIron +344.7%
Contains more CopperCopper +1162.7%
Contains more ZincZinc +1103.2%
Contains more PhosphorusPhosphorus +508.7%
Contains less SodiumSodium -94.5%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +1533.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +130.2%
Contains more Vitamin B6Vitamin B6 +1875.6%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Minestrone Heart of palm DV% diff.
Copper 0.051mg 0.644mg 66%
Vitamin B6 0.041mg 0.81mg 59%
Potassium 130mg 1806mg 49%
Zinc 0.31mg 3.73mg 31%
Phosphorus 23mg 140mg 17%
Iron 0.38mg 1.69mg 16%
Vitamin B2 0.018mg 0.18mg 12%
Sodium 254mg 14mg 10%
Vitamin C 0.5mg 8mg 8%
Manganese 0.152mg 7%
Carbs 4.66g 25.61g 7%
Vitamin A 49µg 3µg 5%
Calories 34kcal 115kcal 4%
Fiber 0.4g 1.5g 4%
Vitamin B5 0.14mg 3%
Vitamin B3 0.391mg 0.9mg 3%
Vitamin E 0.5mg 3%
Vitamin B1 0.022mg 0.05mg 2%
Polyunsaturated fat 0.46g 0.089g 2%
Folate 15µg 24µg 2%
Protein 1.77g 2.7g 2%
Magnesium 3mg 10mg 2%
Selenium 0.7µg 1%
Monounsaturated fat 0.29g 0.005g 1%
Fats 1.04g 0.2g 1%
Saturated fat 0.23g 0.046g 1%
Net carbs 4.26g 24.11g N/A
Cholesterol 1mg 0mg 0%
Calcium 14mg 18mg 0%
Sugar 17.16g N/A
Tryptophan 0.013mg 0%
Threonine 0.043mg 0%
Isoleucine 0.054mg 0%
Leucine 0.098mg 0%
Lysine 0.076mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.064mg 0%
Valine 0.074mg 0%
Histidine 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more FatsFats +420%
Contains more WaterWater +31.4%
Contains more ProteinProtein +52.5%
Contains more CarbsCarbs +449.6%
Contains more OtherOther +65.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +5700%
Contains more Poly. FatPolyunsaturated fat +416.9%
Contains less Sat. FatSaturated fat -80%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.