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  6. Tortilla vs. Heart of palm

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

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A recap on the differences between tortilla and heart of palm

  • Tortilla has more selenium, vitamin B1, iron, vitamin B3, and folate; however, heart of palm is higher in copper, vitamin B6, potassium, and zinc.
  • Heart of palm covers your daily copper needs 60% more than tortilla.
  • Heart of palm contains 34 times less sodium than tortilla. Tortilla contains 482mg of sodium, while heart of palm contains 14mg.
  • The glycemic index of tortilla is higher.

Food varieties used in this article are Tortilla, includes plain, and from mutton sandwich (Navajo) and Hearts of palm, raw.

Infographic

Tortilla vs Heart 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% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
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 +90%
Contains more CalciumCalcium +288.9%
Contains more IronIron +125.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2271.4%
Contains more PotassiumPotassium +1620%
Contains more CopperCopper +531.4%
Contains more ZincZinc +1065.6%
Contains less SodiumSodium -97.1%
~equal in Phosphorus ~140mg

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
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 +640%
Contains more Vitamin B3Vitamin B3 +358.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +308.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B6Vitamin B6 +1250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Tortilla Heart of palm DV% diff.
Copper 0.102mg 0.644mg 60%
Vitamin B6 0.06mg 0.81mg 58%
Potassium 105mg 1806mg 50%
Zinc 0.32mg 3.73mg 31%
Selenium 16.6µg 0.7µg 29%
Vitamin B1 0.37mg 0.05mg 27%
Iron 3.81mg 1.69mg 27%
Sodium 482mg 14mg 20%
Vitamin B3 4.125mg 0.9mg 20%
Folate 98µg 24µg 19%
Starch 43.02g 18%
Manganese 0.268mg 12%
Vitamin C 0mg 8mg 9%
Protein 7.28g 2.7g 9%
Carbs 49.94g 25.61g 8%
Calories 237kcal 115kcal 6%
Vitamin B2 0.114mg 0.18mg 5%
Calcium 70mg 18mg 5%
Fiber 2.4g 1.5g 4%
Vitamin B5 0.17mg 3%
Vitamin E 0.19mg 0.5mg 2%
Polyunsaturated fat 0.391g 0.089g 2%
Magnesium 19mg 10mg 2%
Phosphorus 146mg 140mg 1%
Fats 0.95g 0.2g 1%
Saturated fat 0.296g 0.046g 1%
Net carbs 47.54g 24.11g N/A
Sugar 2.75g 17.16g N/A
Vitamin A 3µg 0%
Vitamin K 0.4µg 0µg 0%
Monounsaturated fat 0.185g 0.005g 0%
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 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 ProteinProtein +169.6%
Contains more FatsFats +375%
Contains more CarbsCarbs +95%
Contains more WaterWater +73.9%
~equal in Other ~1.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 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 more Mono. FatMonounsaturated fat +3600%
Contains more Poly. FatPolyunsaturated fat +339.3%
Contains less Sat. FatSaturated fat -84.5%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.