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Vegetable vs. Hearts of palm — In-Depth Nutrition Comparison

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A recap on the differences between vegetable and hearts of palm

  • Vegetable has more vitamin A, fiber, and vitamin B1; however, hearts of palm are higher in manganese, iron, zinc, copper, and vitamin C.
  • Vegetable covers your daily vitamin A needs 86% more than hearts of palm.
  • Hearts of palm contain 6 times less vitamin B1 than vegetable. Vegetable contains 0.071mg of vitamin B1, while hearts of palm contain 0.011mg.
  • Vegetable has less sodium.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Hearts of palm, canned.

Infographic

Vegetable vs Hearts 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains less SodiumSodium -91.8%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +132%
Contains more IronIron +281.7%
Contains more CopperCopper +60.2%
Contains more ZincZinc +134.7%
Contains more PhosphorusPhosphorus +27.5%
Contains more ManganeseManganese +267.8%
Contains more SeleniumSelenium +133.3%
~equal in Potassium ~177mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +545.5%
Contains more Vitamin B2Vitamin B2 +110.5%
Contains more Vitamin B3Vitamin B3 +94.7%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +236.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +146.9%
Contains more FolateFolate +105.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Hearts of palm DV% diff.
Manganese 0.379mg 1.394mg 44%
Iron 0.82mg 3.13mg 29%
Vitamin A 214µg 0µg 24%
Vitamin K 23.5µg 20%
Sodium 35mg 426mg 17%
Fiber 4.4g 2.4g 8%
Copper 0.083mg 0.133mg 6%
Zinc 0.49mg 1.15mg 6%
Vitamin B1 0.071mg 0.011mg 5%
Folate 19µg 39µg 5%
Vitamin B2 0.12mg 0.057mg 5%
Vitamin C 3.2mg 7.9mg 5%
Choline 24.1mg 4%
Magnesium 22mg 38mg 4%
Vitamin B6 0.074mg 0.022mg 4%
Calcium 25mg 58mg 3%
Vitamin B3 0.851mg 0.437mg 3%
Carbs 13.09g 4.62g 3%
Vitamin E 0.38mg 3%
Calories 65kcal 28kcal 2%
Phosphorus 51mg 65mg 2%
Protein 2.86g 2.52g 1%
Fats 0.15g 0.62g 1%
Selenium 0.3µg 0.7µg 1%
Polyunsaturated fat 0.072g 0.202g 1%
Vitamin B5 0.151mg 0.126mg 1%
Net carbs 8.69g 2.22g N/A
Potassium 169mg 177mg 0%
Sugar 3.12g N/A
Saturated fat 0.031g 0.13g 0%
Monounsaturated fat 0.01g 0.103g 0%
Tryptophan 0.029mg 0.023mg 0%
Threonine 0.115mg 0.097mg 0%
Isoleucine 0.139mg 0.101mg 0%
Leucine 0.19mg 0.169mg 0%
Lysine 0.17mg 0.091mg 0%
Methionine 0.034mg 0.042mg 0%
Phenylalanine 0.12mg 0.098mg 0%
Valine 0.149mg 0.114mg 0%
Histidine 0.073mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
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 ProteinProtein +13.5%
Contains more CarbsCarbs +183.3%
Contains more FatsFats +313.3%
Contains more OtherOther +204.5%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
30% 24% 46%
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 -76.2%
Contains more Mono. FatMonounsaturated fat +930%
Contains more Poly. FatPolyunsaturated fat +180.6%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.