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  6. Potato vs. Hearts of palm

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

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A recap on the differences between potatoes and hearts of palm

  • Potatoes have more vitamin B6, potassium, and vitamin B3; however, hearts of palm are higher in manganese, iron, and zinc.
  • Hearts of palm cover your daily manganese needs 51% more than potatoes.
  • Hearts of palm contain 14 times less vitamin B6 than potatoes. Potatoes contain 0.311mg of vitamin B6, while hearts of palm contain 0.022mg.
  • Potatoes have less sodium.

Food varieties used in this article are Potatoes, baked, flesh, and skin, without salt and Hearts of palm, canned.

Infographic

Potato vs Hearts 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more PotassiumPotassium +202.3%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +286.7%
Contains more IronIron +189.8%
Contains more CopperCopper +12.7%
Contains more ZincZinc +219.4%
Contains more ManganeseManganese +536.5%
Contains more SeleniumSelenium +75%
~equal in Phosphorus ~65mg

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
9
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +21.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +481.8%
Contains more Vitamin B3Vitamin B3 +222.7%
Contains more Vitamin B5Vitamin B5 +198.4%
Contains more Vitamin B6Vitamin B6 +1313.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more FolateFolate +39.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Hearts of palm DV% diff.
Manganese 0.219mg 1.394mg 51%
Iron 1.08mg 3.13mg 26%
Vitamin B6 0.311mg 0.022mg 22%
Sodium 10mg 426mg 18%
Potassium 535mg 177mg 11%
Starch 17.27g 7%
Zinc 0.36mg 1.15mg 7%
Carbs 21.15g 4.62g 6%
Vitamin B3 1.41mg 0.437mg 6%
Vitamin B5 0.376mg 0.126mg 5%
Vitamin B1 0.064mg 0.011mg 4%
Calcium 15mg 58mg 4%
Choline 14.8mg 3%
Folate 28µg 39µg 3%
Calories 93kcal 28kcal 3%
Magnesium 28mg 38mg 2%
Copper 0.118mg 0.133mg 2%
Vitamin C 9.6mg 7.9mg 2%
Vitamin K 2µg 2%
Phosphorus 70mg 65mg 1%
Polyunsaturated fat 0.057g 0.202g 1%
Fats 0.13g 0.62g 1%
Vitamin B2 0.048mg 0.057mg 1%
Selenium 0.4µg 0.7µg 1%
Fiber 2.2g 2.4g 1%
Protein 2.5g 2.52g 0%
Net carbs 18.95g 2.22g N/A
Sugar 1.18g N/A
Vitamin E 0.04mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.034g 0.13g 0%
Monounsaturated fat 0.003g 0.103g 0%
Tryptophan 0.025mg 0.023mg 0%
Threonine 0.081mg 0.097mg 0%
Isoleucine 0.08mg 0.101mg 0%
Leucine 0.119mg 0.169mg 0%
Lysine 0.13mg 0.091mg 0%
Methionine 0.038mg 0.042mg 0%
Phenylalanine 0.099mg 0.098mg 0%
Valine 0.125mg 0.114mg 0%
Histidine 0.042mg 0.055mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more CarbsCarbs +357.8%
Contains more FatsFats +376.9%
Contains more WaterWater +20.4%
Contains more OtherOther +53.4%
~equal in Protein ~2.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +3333.3%
Contains more Poly. FatPolyunsaturated fat +254.4%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.