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  6. Potato vs. Heart of palm

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

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The main differences between potatoes and heart of palm

  • Potatoes have more vitamin C; however, heart of palm has more copper, potassium, vitamin B6, zinc, phosphorus, vitamin B2, and iron.
  • Daily need coverage for copper for heart of palm is 59% higher.
  • Heart of palm has 2 times less vitamin C than potatoes. Potatoes have 19.7mg of vitamin C, while heart of palm has 8mg.
  • Potatoes have a higher glycemic index than heart of palm.

Food types used in this article are Potatoes, flesh, and skin, raw and Hearts of palm, raw.

Infographic

Potato 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.
Potato
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 MagnesiumMagnesium +130%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +324.9%
Contains more IronIron +108.6%
Contains more CopperCopper +485.5%
Contains more ZincZinc +1143.3%
Contains more PhosphorusPhosphorus +145.6%
Contains more SeleniumSelenium +75%

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.
Potato
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +146.3%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B3Vitamin B3 +17.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B2Vitamin B2 +462.5%
Contains more Vitamin B6Vitamin B6 +171.8%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Heart of palm DV% diff.
Copper 0.11mg 0.644mg 59%
Potassium 425mg 1806mg 41%
Vitamin B6 0.298mg 0.81mg 39%
Zinc 0.3mg 3.73mg 31%
Vitamin C 19.7mg 8mg 13%
Phosphorus 57mg 140mg 12%
Iron 0.81mg 1.69mg 11%
Vitamin B2 0.032mg 0.18mg 11%
Manganese 0.2mg 9%
Vitamin B5 0.295mg 6%
Starch 15.29g 6%
Vitamin E 0.01mg 0.5mg 3%
Magnesium 23mg 10mg 3%
Carbs 17.49g 25.61g 3%
Vitamin B1 0.081mg 0.05mg 3%
Vitamin K 2µg 0µg 2%
Folate 15µg 24µg 2%
Choline 12.1mg 0mg 2%
Calories 77kcal 115kcal 2%
Fiber 2.1g 1.5g 2%
Selenium 0.4µg 0.7µg 1%
Protein 2.05g 2.7g 1%
Vitamin B3 1.061mg 0.9mg 1%
Calcium 12mg 18mg 1%
Fats 0.09g 0.2g 0%
Net carbs 15.39g 24.11g N/A
Sugar 0.82g 17.16g N/A
Sodium 6mg 14mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 0.025g 0.046g 0%
Monounsaturated fat 0.002g 0.005g 0%
Polyunsaturated fat 0.042g 0.089g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 WaterWater +14%
Contains more ProteinProtein +31.7%
Contains more FatsFats +122.2%
Contains more CarbsCarbs +46.4%
Contains more OtherOther +77.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -45.7%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +111.9%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.