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
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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.
| 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% |
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.
| 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 CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +18.8% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.228mg | 1.394mg | 51% |
| Vitamin B6 | 0.354mg | 0.022mg | 26% |
| Iron | 1.07mg | 3.13mg | 26% |
| Sodium | 14mg | 426mg | 18% |
| Potassium | 550mg | 177mg | 11% |
| Starch | 17.45g | 7% | |
| Zinc | 0.35mg | 1.15mg | 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% |
| Choline | 15mg | 3% | |
| Folate | 26µg | 39µg | 3% |
| Calories | 97kcal | 28kcal | 3% |
| Copper | 0.107mg | 0.133mg | 3% |
| Vitamin K | 2µg | 2% | |
| Magnesium | 30mg | 38mg | 2% |
| Phosphorus | 71mg | 65mg | 1% |
| Vitamin B2 | 0.048mg | 0.057mg | 1% |
| Polyunsaturated fat | 0.054g | 0.202g | 1% |
| Fats | 0.13g | 0.62g | 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 E | 0.07mg | 0% | |
| Vitamin A | 1µg | 0µg | 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
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
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
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
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% |
