Water chestnuts vs. Hearts of palm — In-Depth Nutrition Comparison
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How are Water chestnuts and Hearts of palm different?
- Water chestnuts are higher in Vitamin B6, Copper, Potassium, Vitamin B2, Vitamin B1, and Vitamin B5, however, Hearts of palm are richer in Manganese, Iron, and Zinc.
- Daily need coverage for Manganese from Hearts of palm is 46% higher.
- Water chestnuts contain 15 times more Vitamin B6 than Hearts of palm. While Water chestnuts contain 0.328mg of Vitamin B6, Hearts of palm contain only 0.022mg.
- Water chestnuts have less Sodium.
Waterchestnuts, chinese, (matai), raw 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
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Potassium
+229.9%
Contains
less
Sodium
-96.7%
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Copper
+145.1%
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Calcium
+427.3%
Contains
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Iron
+5116.7%
Contains
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Magnesium
+72.7%
Contains
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Zinc
+130%
Contains
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Manganese
+321.1%
Equal in Phosphorus - 65
Equal in Selenium - 0.7
Contains
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Potassium
+229.9%
Contains
less
Sodium
-96.7%
Contains
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Copper
+145.1%
Contains
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Calcium
+427.3%
Contains
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Iron
+5116.7%
Contains
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Magnesium
+72.7%
Contains
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Zinc
+130%
Contains
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Manganese
+321.1%
Equal in Phosphorus - 65
Equal in Selenium - 0.7
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
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Vitamin B1
+1172.7%
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Vitamin B2
+250.9%
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Vitamin B3
+128.8%
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Vitamin B5
+280.2%
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Vitamin B6
+1390.9%
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Vitamin C
+97.5%
Contains
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Folate
+143.8%
Contains
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Vitamin B1
+1172.7%
Contains
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Vitamin B2
+250.9%
Contains
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Vitamin B3
+128.8%
Contains
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Vitamin B5
+280.2%
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Vitamin B6
+1390.9%
Contains
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Vitamin C
+97.5%
Contains
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Folate
+143.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+418.2%
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Protein
+80%
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Fats
+520%
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Water
+22.8%
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Other
+85.5%
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Contains
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Carbs
+418.2%
Contains
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Protein
+80%
Contains
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Fats
+520%
Contains
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Water
+22.8%
Contains
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Other
+85.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-80%
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Monounsaturated Fat
+5050%
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Polyunsaturated fat
+369.8%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.043 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Contains
less
Saturated Fat
-80%
Contains
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Monounsaturated Fat
+5050%
Contains
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Polyunsaturated fat
+369.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 20.94g | 2.22g |
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| Protein | 1.4g | 2.52g |
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| Fats | 0.1g | 0.62g |
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| Carbs | 23.94g | 4.62g |
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| Calories | 97kcal | 28kcal |
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| Sugar | 4.8g |
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| Fiber | 3g | 2.4g |
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| Calcium | 11mg | 58mg |
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| Iron | 0.06mg | 3.13mg |
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| Magnesium | 22mg | 38mg |
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| Phosphorus | 63mg | 65mg |
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| Potassium | 584mg | 177mg |
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| Sodium | 14mg | 426mg |
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| Zinc | 0.5mg | 1.15mg |
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| Copper | 0.326mg | 0.133mg |
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| Manganese | 0.331mg | 1.394mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin E | 1.2mg |
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| Vitamin C | 4mg | 7.9mg |
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| Vitamin B1 | 0.14mg | 0.011mg |
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| Vitamin B2 | 0.2mg | 0.057mg |
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| Vitamin B3 | 1mg | 0.437mg |
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| Vitamin B5 | 0.479mg | 0.126mg |
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| Vitamin B6 | 0.328mg | 0.022mg |
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| Folate | 16µg | 39µg |
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| Vitamin K | 0.3µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.097mg |
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| Isoleucine | 0.101mg |
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| Leucine | 0.169mg |
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| Lysine | 0.091mg |
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| Methionine | 0.042mg |
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| Phenylalanine | 0.098mg |
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| Valine | 0.114mg |
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| Histidine | 0.055mg |
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| Saturated Fat | 0.026g | 0.13g |
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| Monounsaturated Fat | 0.002g | 0.103g |
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| Polyunsaturated fat | 0.043g | 0.202g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
21%
8%
Minerals Daily Need Coverage Score
27%
52%
Comparison summary
Which food contains less Sodium?
Water chestnuts contains less Sodium (difference - 412mg)
Which food is lower in Saturated Fat?
Water chestnuts is lower in Saturated Fat (difference - 0.104g)
Which food is richer in vitamins?
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 4.8g)
Which food is richer in minerals?
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 ($)