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  6. Red potato vs. Hearts of palm

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

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How are red potato and hearts of palm different?

  • Red potato is higher in vitamin B6, potassium, vitamin B3, vitamin C, and vitamin B1; however, hearts of palm are richer in manganese, iron, and zinc.
  • Daily need coverage for manganese for hearts of palm is 53% higher.
  • Red potato contains 10 times more vitamin B6 than hearts of palm. While red potato contains 0.212mg of vitamin B6, hearts of palm contain only 0.022mg.
  • Red potato has less sodium.

Potatoes, red, flesh, and skin, baked and Hearts of palm, canned are the varieties used in this article.

Infographic

Red 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
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 +207.9%
Contains more CopperCopper +30.8%
Contains less SodiumSodium -97.2%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +544.4%
Contains more IronIron +347.1%
Contains more ZincZinc +187.5%
Contains more ManganeseManganese +705.8%
~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.
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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
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 +59.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +554.5%
Contains more Vitamin B3Vitamin B3 +265%
Contains more Vitamin B5Vitamin B5 +170.6%
Contains more Vitamin B6Vitamin B6 +863.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +14%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red potato Hearts of palm DV% diff.
Manganese 0.173mg 1.394mg 53%
Iron 0.7mg 3.13mg 30%
Sodium 12mg 426mg 18%
Vitamin B6 0.212mg 0.022mg 15%
Potassium 545mg 177mg 11%
Vitamin B3 1.595mg 0.437mg 7%
Zinc 0.4mg 1.15mg 7%
Starch 15.15g 6%
Vitamin B1 0.072mg 0.011mg 5%
Vitamin C 12.6mg 7.9mg 5%
Carbs 19.59g 4.62g 5%
Calcium 9mg 58mg 5%
Copper 0.174mg 0.133mg 5%
Vitamin B5 0.341mg 0.126mg 4%
Choline 18.9mg 3%
Folate 27µg 39µg 3%
Calories 89kcal 28kcal 3%
Magnesium 28mg 38mg 2%
Fiber 1.8g 2.4g 2%
Vitamin K 2.8µg 2%
Fructose 0.44g 1%
Polyunsaturated fat 0.043g 0.202g 1%
Phosphorus 72mg 65mg 1%
Selenium 0.7µg 1%
Vitamin B2 0.05mg 0.057mg 1%
Fats 0.15g 0.62g 1%
Vitamin E 0.08mg 1%
Protein 2.3g 2.52g 0%
Net carbs 17.79g 2.22g N/A
Sugar 1.43g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.026g 0.13g 0%
Monounsaturated fat 0.002g 0.103g 0%
Tryptophan 0.023mg 0.023mg 0%
Threonine 0.075mg 0.097mg 0%
Isoleucine 0.074mg 0.101mg 0%
Leucine 0.109mg 0.169mg 0%
Lysine 0.12mg 0.091mg 0%
Methionine 0.035mg 0.042mg 0%
Phenylalanine 0.091mg 0.098mg 0%
Valine 0.115mg 0.114mg 0%
Histidine 0.039mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 +324%
Contains more FatsFats +313.3%
Contains more WaterWater +17.6%
Contains more OtherOther +58.1%
~equal in Protein ~2.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 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 -80%
Contains more Mono. FatMonounsaturated fat +5050%
Contains more Poly. FatPolyunsaturated fat +369.8%

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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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.