Salsify vs. Hearts of palm — In-Depth Nutrition Comparison
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How are Salsify and Hearts of palm different?
- Salsify is higher in Vitamin B6, and Vitamin B2, however, Hearts of palm are richer in Manganese, Iron, Zinc, Copper, and Folate.
- Daily need coverage for Manganese from Hearts of palm is 51% higher.
- Salsify contains 10 times more Vitamin B6 than Hearts of palm. While Salsify contains 0.218mg of Vitamin B6, Hearts of palm contain only 0.022mg.
- Salsify has less Sodium.
Salsify, cooked, boiled, drained, without salt and Hearts of palm, canned are the varieties used in this article.
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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 | +59.9% |
| Contains less SodiumSodium | -96.2% |
| Contains more MagnesiumMagnesium | +111.1% |
| Contains more CalciumCalcium | +23.4% |
| Contains more IronIron | +469.1% |
| Contains more CopperCopper | +90% |
| Contains more ZincZinc | +283.3% |
| Contains more PhosphorusPhosphorus | +16.1% |
| Contains more ManganeseManganese | +563.8% |
| Contains more SeleniumSelenium | +16.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +409.1% |
| Contains more Vitamin B2Vitamin B2 | +203.5% |
| Contains more Vitamin B5Vitamin B5 | +119% |
| Contains more Vitamin B6Vitamin B6 | +890.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +71.7% |
| Contains more Vitamin B3Vitamin B3 | +11.5% |
| Contains more FolateFolate | +160% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.73 g
Fats:
0.17 g
Carbs:
15.36 g
Water:
81 g
Other:
0.74 g
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
| Contains more CarbsCarbs | +232.5% |
| Contains more FatsFats | +264.7% |
| Contains more WaterWater | +11.4% |
| Contains more OtherOther | +175.7% |
~equal in
Protein
~2.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.041 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.074 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 | -68.5% |
| Contains more Mono. FatMonounsaturated Fat | +3333.3% |
| Contains more Poly. FatPolyunsaturated fat | +173% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 68kcal | 28kcal |
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| Protein | 2.73g | 2.52g |
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| Fats | 0.17g | 0.62g |
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| Vitamin C | 4.6mg | 7.9mg |
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| Net carbs | 12.26g | 2.22g |
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| Carbs | 15.36g | 4.62g |
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| Magnesium | 18mg | 38mg |
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| Calcium | 47mg | 58mg |
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| Potassium | 283mg | 177mg |
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| Iron | 0.55mg | 3.13mg |
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| Sugar | 2.9g |
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| Fiber | 3.1g | 2.4g |
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| Copper | 0.07mg | 0.133mg |
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| Zinc | 0.3mg | 1.15mg |
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| Phosphorus | 56mg | 65mg |
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| Sodium | 16mg | 426mg |
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| Vitamin E | 0.19mg |
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| Manganese | 0.21mg | 1.394mg |
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| Selenium | 0.6µg | 0.7µg |
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| Vitamin B1 | 0.056mg | 0.011mg |
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| Vitamin B2 | 0.173mg | 0.057mg |
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| Vitamin B3 | 0.392mg | 0.437mg |
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| Vitamin B5 | 0.276mg | 0.126mg |
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| Vitamin B6 | 0.218mg | 0.022mg |
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| Vitamin K | 0.3µg |
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| Folate | 15µg | 39µg |
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| Choline | 25.9mg |
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| Saturated Fat | 0.041g | 0.13g |
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| Monounsaturated Fat | 0.003g | 0.103g |
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| Polyunsaturated fat | 0.074g | 0.202g |
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| Tryptophan | 0.023mg |
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| Threonine | 0.097mg |
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| Isoleucine | 0.101mg |
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| Leucine | 0.169mg |
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| Lysine | 0.091mg |
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| Methionine | 0.042mg |
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| Phenylalanine | 0.098mg |
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| Valine | 0.114mg |
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| Histidine | 0.055mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
7%
Minerals Daily Need Coverage Score
16%
52%
Comparison summary
Which food contains less Sodium?
Salsify contains less Sodium (difference - 410mg)
Which food is lower in Saturated Fat?
Salsify is lower in Saturated Fat (difference - 0.089g)
Which food is richer in vitamins?
Salsify is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 2.9g)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)