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  6. Shallot vs. Heart of palm

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

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How are shallot and heart of palm different?

  • Shallot is higher in fiber; however, heart of palm is richer in copper, potassium, vitamin B6, zinc, vitamin B2, phosphorus, and iron.
  • Daily need coverage for copper for heart of palm is 62% higher.
  • Shallot contains 2 times more fiber than heart of palm. While shallot contains 3.2g of fiber, heart of palm contains only 1.5g.

Shallots, raw and Hearts of palm, raw are the varieties used in this article.

Infographic

Shallot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 MagnesiumMagnesium +110%
Contains more CalciumCalcium +105.6%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +71.4%
Contains more PotassiumPotassium +440.7%
Contains more IronIron +40.8%
Contains more CopperCopper +631.8%
Contains more ZincZinc +832.5%
Contains more PhosphorusPhosphorus +133.3%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 B1Vitamin B1 +20%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +350%
Contains more Vitamin B6Vitamin B6 +134.8%
~equal in Vitamin C ~8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Heart of palm DV% diff.
Copper 0.088mg 0.644mg 62%
Potassium 334mg 1806mg 43%
Vitamin B6 0.345mg 0.81mg 36%
Zinc 0.4mg 3.73mg 30%
Manganese 0.292mg 13%
Vitamin B2 0.02mg 0.18mg 12%
Phosphorus 60mg 140mg 11%
Fiber 3.2g 1.5g 7%
Vitamin B5 0.29mg 6%
Iron 1.2mg 1.69mg 6%
Vitamin B3 0.2mg 0.9mg 4%
Magnesium 21mg 10mg 3%
Carbs 16.8g 25.61g 3%
Folate 34µg 24µg 3%
Vitamin E 0.04mg 0.5mg 3%
Calcium 37mg 18mg 2%
Choline 11.3mg 0mg 2%
Calories 72kcal 115kcal 2%
Vitamin K 0.8µg 0µg 1%
Vitamin B1 0.06mg 0.05mg 1%
Selenium 1.2µg 0.7µg 1%
Protein 2.5g 2.7g 0%
Fats 0.1g 0.2g 0%
Vitamin C 8mg 8mg 0%
Net carbs 13.6g 24.11g N/A
Sugar 7.87g 17.16g N/A
Sodium 12mg 14mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 0.017g 0.046g 0%
Monounsaturated fat 0.014g 0.005g 0%
Polyunsaturated fat 0.039g 0.089g 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 WaterWater +14.8%
Contains more FatsFats +100%
Contains more CarbsCarbs +52.4%
Contains more OtherOther +148.8%
~equal in Protein ~2.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +180%
Contains more Poly. FatPolyunsaturated fat +128.2%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.