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  6. Sweet onion vs. Hearts of palm

Sweet onion vs. Hearts of palm — In-Depth Nutrition Comparison

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A recap on differences between Sweet onion and Hearts of palm

  • Sweet onion has more Vitamin B6, however, Hearts of palm are higher in Manganese, Iron, Zinc, Copper, Magnesium, Fiber, and Phosphorus.
  • Hearts of palm covers your daily Manganese needs 57% more than Sweet onion.
  • Hearts of palm contain 6 times less Vitamin B6 than Sweet onion. Sweet onion contains 0.13mg of Vitamin B6, while Hearts of palm contain 0.022mg.
  • Sweet onion has less Sodium.

Food varieties used in this article are Onions, sweet, raw and Hearts of palm, canned.

Infographic

Sweet onion 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.
Sweet onion
Sweet onion
1
:
9
Hearts of palm
Hearts of palm
Contains less Sodium -98.1%
Contains more Calcium +190%
Contains more Iron +1103.8%
Contains more Magnesium +322.2%
Contains more Phosphorus +140.7%
Contains more Potassium +48.7%
Contains more Zinc +784.6%
Contains more Copper +137.5%
Contains more Manganese +1734.2%
Contains more Selenium +40%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Hearts of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Contains less Sodium -98.1%
Contains more Calcium +190%
Contains more Iron +1103.8%
Contains more Magnesium +322.2%
Contains more Phosphorus +140.7%
Contains more Potassium +48.7%
Contains more Zinc +784.6%
Contains more Copper +137.5%
Contains more Manganese +1734.2%
Contains more Selenium +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.
Sweet onion
Sweet onion
5
:
6
Hearts of palm
Hearts of palm
Contains more Vitamin A +∞%
Contains more Vitamin B1 +272.7%
Contains more Vitamin B6 +490.9%
Contains more Vitamin C +64.6%
Contains more Vitamin B2 +185%
Contains more Vitamin B3 +228.6%
Contains more Vitamin B5 +28.6%
Contains more Folate +69.6%
Sweet onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Hearts of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 27% 3% 14% 9% 8% 6% 30% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +272.7%
Contains more Vitamin B6 +490.9%
Contains more Vitamin C +64.6%
Contains more Vitamin B2 +185%
Contains more Vitamin B3 +228.6%
Contains more Vitamin B5 +28.6%
Contains more Folate +69.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet onion
Sweet onion
2
:
3
Hearts of palm
Hearts of palm
Contains more Carbs +63.4%
Contains more Protein +215%
Contains more Fats +675%
Contains more Other +518.2%
Equal in Water - 90.2
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Hearts of palm
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 Carbs +63.4%
Contains more Protein +215%
Contains more Fats +675%
Contains more Other +518.2%
Equal in Water - 90.2

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet onion Hearts of palm
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet onion Hearts of palm Opinion
Net carbs 6.65g 2.22g Sweet onion
Protein 0.8g 2.52g Hearts of palm
Fats 0.08g 0.62g Hearts of palm
Carbs 7.55g 4.62g Sweet onion
Calories 32kcal 28kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 5.02g Hearts of palm
Fiber 0.9g 2.4g Hearts of palm
Calcium 20mg 58mg Hearts of palm
Iron 0.26mg 3.13mg Hearts of palm
Magnesium 9mg 38mg Hearts of palm
Phosphorus 27mg 65mg Hearts of palm
Potassium 119mg 177mg Hearts of palm
Sodium 8mg 426mg Sweet onion
Zinc 0.13mg 1.15mg Hearts of palm
Copper 0.056mg 0.133mg Hearts of palm
Manganese 0.076mg 1.394mg Hearts of palm
Selenium 0.5µg 0.7µg Hearts of palm
Vitamin A 1IU 0IU Sweet onion
Vitamin E 0.02mg Sweet onion
Vitamin C 4.8mg 7.9mg Hearts of palm
Vitamin B1 0.041mg 0.011mg Sweet onion
Vitamin B2 0.02mg 0.057mg Hearts of palm
Vitamin B3 0.133mg 0.437mg Hearts of palm
Vitamin B5 0.098mg 0.126mg Hearts of palm
Vitamin B6 0.13mg 0.022mg Sweet onion
Folate 23µg 39µg Hearts of palm
Vitamin K 0.3µg Sweet onion
Tryptophan 0.009mg 0.023mg Hearts of palm
Threonine 0.018mg 0.097mg Hearts of palm
Isoleucine 0.014mg 0.101mg Hearts of palm
Leucine 0.025mg 0.169mg Hearts of palm
Lysine 0.033mg 0.091mg Hearts of palm
Methionine 0.009mg 0.042mg Hearts of palm
Phenylalanine 0.024mg 0.098mg Hearts of palm
Valine 0.02mg 0.114mg Hearts of palm
Histidine 0.011mg 0.055mg Hearts of palm
Saturated Fat 0.13g Sweet onion
Monounsaturated Fat 0.103g Hearts of palm
Polyunsaturated fat 0.202g Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion Hearts of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
7%
Sweet onion
8%
Hearts of palm
Minerals Daily Need Coverage Score
8%
Sweet onion
52%
Hearts of palm

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 418mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.13g)
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 5.02g)
Which food is richer in minerals?
Hearts of palm
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?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.