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

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The main differences between rolo and heart of palm

  • Rolo has more vitamin B12 and calcium; however, heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin C.
  • Daily need coverage for saturated fat for rolo is 72% higher.
  • Heart of palm is lower in saturated fat.

Food types used in this article are Candies, ROLO Caramels in Milk Chocolate and Hearts of palm, raw.

Infographic

Rolo vs Heart of palm infographic
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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.
Rolo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 44% 17% 16% 0% 0% 30% 25% 0% 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 CalciumCalcium +705.6%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +860.6%
Contains more IronIron +302.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +97.2%
Contains less SodiumSodium -92.6%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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.
Rolo
5
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 3% 11% 22% 0% 5% 28% 0.75% 0% 0% 41% 8% 0% 11%
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 +1033.3%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +788.9%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +2150%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Rolo Heart of palm DV% diff.
Copper 0mg 0.644mg 72%
Saturated fat 14.542g 0.046g 66%
Vitamin B6 0mg 0.81mg 62%
Potassium 188mg 1806mg 48%
Zinc 0mg 3.73mg 34%
Fats 20.93g 0.2g 32%
Calories 474kcal 115kcal 18%
Iron 0.42mg 1.69mg 16%
Vitamin B12 0.33µg 0µg 14%
Carbs 67.95g 25.61g 14%
Calcium 145mg 18mg 13%
Phosphorus 71mg 140mg 10%
Sodium 188mg 14mg 8%
Vitamin C 0.9mg 8mg 8%
Folate 0µg 24µg 6%
Vitamin B3 0.04mg 0.9mg 5%
Monounsaturated fat 2.104g 0.005g 5%
Protein 5.08g 2.7g 5%
Vitamin B2 0.12mg 0.18mg 5%
Vitamin E 1.1mg 0.5mg 4%
Choline 20.1mg 0mg 4%
Cholesterol 12mg 0mg 4%
Vitamin K 3.2µg 0µg 3%
Vitamin A 34µg 3µg 3%
Vitamin B1 0.02mg 0.05mg 3%
Fiber 0.9g 1.5g 2%
Magnesium 0mg 10mg 2%
Caffeine 6mg 0mg 2%
Selenium 0µg 0.7µg 1%
Polyunsaturated fat 0.265g 0.089g 1%
Net carbs 67.05g 24.11g N/A
Sugar 63.93g 17.16g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rolo
3
5% 21% 68% 5%
Protein: 5.08 g
Fats: 20.93 g
Carbs: 67.95 g
Water: 4.6 g
Other: 1.44 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 ProteinProtein +88.1%
Contains more FatsFats +10365%
Contains more CarbsCarbs +165.3%
Contains more WaterWater +1410.9%
Contains more OtherOther +38.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rolo
2
86% 12%
Saturated fat: Sat. Fat 14.542 g
Monounsaturated fat: Mono. Fat 2.104 g
Polyunsaturated fat: Poly. Fat 0.265 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 +41980%
Contains more Poly. FatPolyunsaturated fat +197.8%
Contains less Sat. FatSaturated fat -99.7%

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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. Rolo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168765/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.