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  6. Russet potato vs. Hearts of palm

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

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What are the differences between russet potatoes and hearts of palm?

  • Russet potatoes are higher in vitamin B6, potassium, vitamin B3, and vitamin B5, yet hearts of palm are higher in manganese, iron, and zinc.
  • Hearts of palm' daily need coverage for manganese is 51% more.
  • Russet potatoes have 16 times more vitamin B6 than hearts of palm. While russet potatoes have 0.354mg of vitamin B6, hearts of palm have only 0.022mg.
  • The amount of sodium in russet potatoes is lower.

We used Potatoes, Russet, flesh, and skin, baked and Hearts of palm, canned types in this article.

Infographic

Russet 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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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 +210.7%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +222.2%
Contains more IronIron +192.5%
Contains more CopperCopper +24.3%
Contains more ZincZinc +228.6%
Contains more ManganeseManganese +511.4%
Contains more SeleniumSelenium +40%
~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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20%
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +509.1%
Contains more Vitamin B3Vitamin B3 +208.5%
Contains more Vitamin B5Vitamin B5 +201.6%
Contains more Vitamin B6Vitamin B6 +1509.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more FolateFolate +50%
~equal in Vitamin C ~7.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Hearts of palm DV% diff.
Manganese 0.228mg 1.394mg 51%
Iron 1.07mg 3.13mg 26%
Vitamin B6 0.354mg 0.022mg 26%
Sodium 14mg 426mg 18%
Potassium 550mg 177mg 11%
Zinc 0.35mg 1.15mg 7%
Starch 17.45g 7%
Carbs 21.44g 4.62g 6%
Vitamin B3 1.348mg 0.437mg 6%
Vitamin B1 0.067mg 0.011mg 5%
Vitamin B5 0.38mg 0.126mg 5%
Calcium 18mg 58mg 4%
Calories 97kcal 28kcal 3%
Copper 0.107mg 0.133mg 3%
Folate 26µg 39µg 3%
Choline 15mg 3%
Magnesium 30mg 38mg 2%
Vitamin K 2µg 2%
Fats 0.13g 0.62g 1%
Phosphorus 71mg 65mg 1%
Vitamin B2 0.048mg 0.057mg 1%
Polyunsaturated fat 0.054g 0.202g 1%
Protein 2.63g 2.52g 0%
Vitamin C 8.3mg 7.9mg 0%
Net carbs 19.14g 2.22g N/A
Sugar 1.08g N/A
Fiber 2.3g 2.4g 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.07mg 0%
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.032g 0.13g 0%
Monounsaturated fat 0.003g 0.103g 0%
Tryptophan 0.027mg 0.023mg 0%
Threonine 0.086mg 0.097mg 0%
Isoleucine 0.085mg 0.101mg 0%
Leucine 0.125mg 0.169mg 0%
Lysine 0.137mg 0.091mg 0%
Methionine 0.041mg 0.042mg 0%
Phenylalanine 0.104mg 0.098mg 0%
Valine 0.131mg 0.114mg 0%
Histidine 0.044mg 0.055mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +364.1%
Contains more FatsFats +376.9%
Contains more WaterWater +21.2%
Contains more OtherOther +51.1%
~equal in Protein ~2.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 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 -75.4%
Contains more Mono. FatMonounsaturated fat +3333.3%
Contains more Poly. FatPolyunsaturated fat +274.1%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.