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  6. Red leaf lettuce vs. Hearts of palm

Red leaf lettuce vs. Hearts of palm — In-Depth Nutrition Comparison

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How are red leaf lettuce and hearts of palm different?

  • Red leaf lettuce is richer in vitamin A and vitamin B6, while hearts of palm are higher in manganese, iron, copper, zinc, magnesium, fiber, and phosphorus.
  • Red leaf lettuce covers your daily need for vitamin A, 150% more than hearts of palm.
  • Red leaf lettuce contains 5 times more vitamin B6 than hearts of palm. Red leaf lettuce contains 0.1mg of vitamin B6, while hearts of palm contain 0.022mg.
  • Red leaf lettuce is lower in sodium.

Lettuce, red leaf, raw and Hearts of palm, canned types were used in this article.

Infographic

Red leaf lettuce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 less SodiumSodium -94.1%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +75.8%
Contains more IronIron +160.8%
Contains more CopperCopper +375%
Contains more ZincZinc +475%
Contains more PhosphorusPhosphorus +132.1%
Contains more ManganeseManganese +586.7%
~equal in Potassium ~177mg

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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +481.8%
Contains more Vitamin B2Vitamin B2 +35.1%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin B6Vitamin B6 +354.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +113.5%
Contains more Vitamin B3Vitamin B3 +36.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~39µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Hearts of palm DV% diff.
Vitamin K 140.3µg 117%
Manganese 0.203mg 1.394mg 52%
Vitamin A 375µg 0µg 42%
Iron 1.2mg 3.13mg 24%
Sodium 25mg 426mg 17%
Copper 0.028mg 0.133mg 12%
Zinc 0.2mg 1.15mg 9%
Vitamin B6 0.1mg 0.022mg 6%
Magnesium 12mg 38mg 6%
Fiber 0.9g 2.4g 6%
Vitamin C 3.7mg 7.9mg 5%
Phosphorus 28mg 65mg 5%
Vitamin B1 0.064mg 0.011mg 4%
Calcium 33mg 58mg 3%
Vitamin B2 0.077mg 0.057mg 2%
Choline 11.8mg 2%
Protein 1.33g 2.52g 2%
Folate 36µg 39µg 1%
Saturated fat 0.017g 0.13g 1%
Polyunsaturated fat 0.072g 0.202g 1%
Vitamin B3 0.321mg 0.437mg 1%
Calories 16kcal 28kcal 1%
Selenium 1.5µg 0.7µg 1%
Vitamin E 0.15mg 1%
Carbs 2.26g 4.62g 1%
Fats 0.22g 0.62g 1%
Net carbs 1.36g 2.22g N/A
Potassium 187mg 177mg 0%
Sugar 0.48g N/A
Vitamin B5 0.144mg 0.126mg 0%
Monounsaturated fat 0.005g 0.103g 0%
Tryptophan 0.022mg 0.023mg 0%
Threonine 0.048mg 0.097mg 0%
Isoleucine 0.038mg 0.101mg 0%
Leucine 0.07mg 0.169mg 0%
Lysine 0.045mg 0.091mg 0%
Methionine 0.016mg 0.042mg 0%
Phenylalanine 0.067mg 0.098mg 0%
Valine 0.048mg 0.114mg 0%
Histidine 0.019mg 0.055mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 ProteinProtein +89.5%
Contains more FatsFats +181.8%
Contains more CarbsCarbs +104.4%
Contains more OtherOther +270.9%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 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 -86.9%
Contains more Mono. FatMonounsaturated fat +1960%
Contains more Poly. FatPolyunsaturated fat +180.6%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.