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  6. Rutabagas vs. Hearts of palm

Rutabagas vs. Hearts of palm — In-Depth Nutrition Comparison

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What are the main differences between rutabagas and hearts of palm?

  • Rutabagas are richer in vitamin C, vitamin B1, and vitamin B6, yet hearts of palm are richer in manganese, iron, copper, and zinc.
  • Hearts of palm' daily need coverage for manganese is 55% higher.
  • Rutabagas have 8 times more vitamin B1 than hearts of palm. Rutabagas have 0.09mg of vitamin B1, while hearts of palm have 0.011mg.
  • Rutabagas contain less sodium.

We used Rutabagas, raw and Hearts of palm, canned types in this comparison.

Infographic

Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
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 +72.3%
Contains less SodiumSodium -97.2%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +34.9%
Contains more IronIron +611.4%
Contains more CopperCopper +315.6%
Contains more ZincZinc +379.2%
Contains more PhosphorusPhosphorus +22.6%
Contains more ManganeseManganese +964.1%
~equal in Selenium ~0.7µg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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 +216.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +718.2%
Contains more Vitamin B3Vitamin B3 +60.2%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B6Vitamin B6 +354.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more FolateFolate +85.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Hearts of palm DV% diff.
Manganese 0.131mg 1.394mg 55%
Iron 0.44mg 3.13mg 34%
Vitamin C 25mg 7.9mg 19%
Sodium 12mg 426mg 18%
Copper 0.032mg 0.133mg 11%
Zinc 0.24mg 1.15mg 8%
Vitamin B1 0.09mg 0.011mg 7%
Vitamin B6 0.1mg 0.022mg 6%
Folate 21µg 39µg 5%
Magnesium 20mg 38mg 4%
Potassium 305mg 177mg 4%
Choline 14.1mg 3%
Protein 1.08g 2.52g 3%
Vitamin B3 0.7mg 0.437mg 2%
Vitamin E 0.3mg 2%
Fructose 1.61g 2%
Calcium 43mg 58mg 2%
Phosphorus 53mg 65mg 2%
Vitamin B5 0.16mg 0.126mg 1%
Polyunsaturated fat 0.088g 0.202g 1%
Fats 0.16g 0.62g 1%
Carbs 8.62g 4.62g 1%
Vitamin B2 0.04mg 0.057mg 1%
Calories 37kcal 28kcal 0%
Net carbs 6.32g 2.22g N/A
Sugar 4.46g N/A
Fiber 2.3g 2.4g 0%
Starch 0.4g 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.027g 0.13g 0%
Monounsaturated fat 0.025g 0.103g 0%
Tryptophan 0.023mg 0%
Threonine 0.097mg 0%
Isoleucine 0.101mg 0%
Leucine 0.169mg 0%
Lysine 0.091mg 0%
Methionine 0.042mg 0%
Phenylalanine 0.098mg 0%
Valine 0.114mg 0%
Histidine 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +86.6%
Contains more ProteinProtein +133.3%
Contains more FatsFats +287.5%
Contains more OtherOther +187.3%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 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 -79.2%
Contains more Mono. FatMonounsaturated fat +312%
Contains more Poly. FatPolyunsaturated fat +129.5%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.