Sweet potato vs. Hearts of palm — In-Depth Nutrition Comparison
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How are sweet potatoes and hearts of palm different?
- Sweet potatoes are higher in vitamin A, vitamin B6, vitamin B5, vitamin C, potassium, and vitamin B1; however, hearts of palm are richer in manganese, iron, and folate.
- Daily need coverage for vitamin A for sweet potatoes is 384% higher.
- Sweet potatoes contain 13 times more vitamin B6 than hearts of palm. While sweet potatoes contain 0.286mg of vitamin B6, hearts of palm contain only 0.022mg.
- Sweet potatoes have less sodium.
Sweet potato, cooked, baked in skin, flesh, 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 | +168.4% |
| Contains more CopperCopper | +21.1% |
| Contains less SodiumSodium | -91.5% |
| Contains more MagnesiumMagnesium | +40.7% |
| Contains more CalciumCalcium | +52.6% |
| Contains more IronIron | +353.6% |
| Contains more ZincZinc | +259.4% |
| Contains more PhosphorusPhosphorus | +20.4% |
| Contains more ManganeseManganese | +180.5% |
| Contains more SeleniumSelenium | +250% |
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 CVitamin C | +148.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +872.7% |
| Contains more Vitamin B2Vitamin B2 | +86% |
| Contains more Vitamin B3Vitamin B3 | +240.3% |
| Contains more Vitamin B5Vitamin B5 | +601.6% |
| Contains more Vitamin B6Vitamin B6 | +1200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 0µg | 107% |
| Manganese | 0.497mg | 1.394mg | 39% |
| Iron | 0.69mg | 3.13mg | 31% |
| Vitamin B6 | 0.286mg | 0.022mg | 20% |
| Sodium | 36mg | 426mg | 17% |
| Vitamin B5 | 0.884mg | 0.126mg | 15% |
| Vitamin C | 19.6mg | 7.9mg | 13% |
| Potassium | 475mg | 177mg | 9% |
| Vitamin B1 | 0.107mg | 0.011mg | 8% |
| Folate | 6µg | 39µg | 8% |
| Zinc | 0.32mg | 1.15mg | 8% |
| Vitamin B3 | 1.487mg | 0.437mg | 7% |
| Carbs | 20.71g | 4.62g | 5% |
| Vitamin E | 0.71mg | 5% | |
| Vitamin B2 | 0.106mg | 0.057mg | 4% |
| Fiber | 3.3g | 2.4g | 4% |
| Calories | 90kcal | 28kcal | 3% |
| Copper | 0.161mg | 0.133mg | 3% |
| Starch | 7.05g | 3% | |
| Magnesium | 27mg | 38mg | 3% |
| Phosphorus | 54mg | 65mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Choline | 13.1mg | 2% | |
| Calcium | 38mg | 58mg | 2% |
| Polyunsaturated fat | 0.092g | 0.202g | 1% |
| Fats | 0.15g | 0.62g | 1% |
| Fructose | 0.5g | 1% | |
| Protein | 2.01g | 2.52g | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Net carbs | 17.41g | 2.22g | N/A |
| Sugar | 6.48g | N/A | |
| Saturated fat | 0.052g | 0.13g | 0% |
| Monounsaturated fat | 0.002g | 0.103g | 0% |
| Tryptophan | 0.04mg | 0.023mg | 0% |
| Threonine | 0.107mg | 0.097mg | 0% |
| Isoleucine | 0.07mg | 0.101mg | 0% |
| Leucine | 0.118mg | 0.169mg | 0% |
| Lysine | 0.084mg | 0.091mg | 0% |
| Methionine | 0.037mg | 0.042mg | 0% |
| Phenylalanine | 0.114mg | 0.098mg | 0% |
| Valine | 0.11mg | 0.114mg | 0% |
| Histidine | 0.039mg | 0.055mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 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 | +348.3% |
| Contains more ProteinProtein | +25.4% |
| Contains more FatsFats | +313.3% |
| Contains more WaterWater | +19% |
| Contains more OtherOther | +51.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 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 | -60% |
| Contains more Mono. FatMonounsaturated fat | +5050% |
| Contains more Poly. FatPolyunsaturated fat | +119.6% |
