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  6. Welsh onion vs. Hearts of palm

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

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The main differences between Welsh onion and Hearts of palm

  • Welsh onion has more Vitamin C, however, Hearts of palm has more Manganese, Iron, Copper, Folate, and Zinc.
  • Daily need coverage for Manganese from Hearts of palm is 55% higher.
  • Hearts of palm have 3 times less Vitamin C than Welsh onion. Welsh onion has 27mg of Vitamin C, while Hearts of palm have 7.9mg.
  • Welsh onion is lower in Sodium.

Food types used in this article are Onions, welsh, raw and Hearts of palm, canned.

Infographic

Welsh 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.
Welsh onion
Welsh onion
2
:
8
Hearts of palm
Hearts of palm
Contains more Potassium +19.8%
Contains less Sodium -96%
Contains more Calcium +222.2%
Contains more Iron +156.6%
Contains more Magnesium +65.2%
Contains more Phosphorus +32.7%
Contains more Zinc +121.2%
Contains more Copper +90%
Contains more Manganese +917.5%
Contains more Selenium +16.7%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Hearts of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Contains more Potassium +19.8%
Contains less Sodium -96%
Contains more Calcium +222.2%
Contains more Iron +156.6%
Contains more Magnesium +65.2%
Contains more Phosphorus +32.7%
Contains more Zinc +121.2%
Contains more Copper +90%
Contains more Manganese +917.5%
Contains more Selenium +16.7%

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.
Welsh onion
Welsh onion
8
:
2
Hearts of palm
Hearts of palm
Contains more Vitamin A +∞%
Contains more Vitamin C +241.8%
Contains more Vitamin B1 +354.5%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +227.3%
Contains more Folate +143.8%
Equal in Vitamin B3 - 0.437
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 C +241.8%
Contains more Vitamin B1 +354.5%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +227.3%
Contains more Folate +143.8%
Equal in Vitamin B3 - 0.437

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Hearts of palm
Hearts of palm
Contains more Carbs +40.7%
Contains more Protein +32.6%
Contains more Fats +55%
Contains more Other +191.4%
Equal in Water - 90.2
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +40.7%
Contains more Protein +32.6%
Contains more Fats +55%
Contains more Other +191.4%
Equal in Water - 90.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
2
Hearts of palm
Hearts of palm
Contains less Saturated Fat -48.5%
Contains more Monounsaturated Fat +83.9%
Contains more Polyunsaturated fat +29.5%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Hearts of palm
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -48.5%
Contains more Monounsaturated Fat +83.9%
Contains more Polyunsaturated fat +29.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Hearts of palm Opinion
Net carbs 4.1g 2.22g Welsh onion
Protein 1.9g 2.52g Hearts of palm
Fats 0.4g 0.62g Hearts of palm
Carbs 6.5g 4.62g Welsh onion
Calories 34kcal 28kcal Welsh onion
Sugar 2.18g Hearts of palm
Fiber 2.4g 2.4g
Calcium 18mg 58mg Hearts of palm
Iron 1.22mg 3.13mg Hearts of palm
Magnesium 23mg 38mg Hearts of palm
Phosphorus 49mg 65mg Hearts of palm
Potassium 212mg 177mg Welsh onion
Sodium 17mg 426mg Welsh onion
Zinc 0.52mg 1.15mg Hearts of palm
Copper 0.07mg 0.133mg Hearts of palm
Manganese 0.137mg 1.394mg Hearts of palm
Selenium 0.6µg 0.7µg Hearts of palm
Vitamin A 1160IU 0IU Welsh onion
Vitamin E 0.51mg Welsh onion
Vitamin C 27mg 7.9mg Welsh onion
Vitamin B1 0.05mg 0.011mg Welsh onion
Vitamin B2 0.09mg 0.057mg Welsh onion
Vitamin B3 0.4mg 0.437mg Hearts of palm
Vitamin B5 0.169mg 0.126mg Welsh onion
Vitamin B6 0.072mg 0.022mg Welsh onion
Folate 16µg 39µg Hearts of palm
Vitamin K 193.4µg Welsh onion
Tryptophan 0.021mg 0.023mg Hearts of palm
Threonine 0.074mg 0.097mg Hearts of palm
Isoleucine 0.081mg 0.101mg Hearts of palm
Leucine 0.113mg 0.169mg Hearts of palm
Lysine 0.095mg 0.091mg Welsh onion
Methionine 0.021mg 0.042mg Hearts of palm
Phenylalanine 0.061mg 0.098mg Hearts of palm
Valine 0.084mg 0.114mg Hearts of palm
Histidine 0.033mg 0.055mg Hearts of palm
Saturated Fat 0.067g 0.13g Welsh onion
Monounsaturated Fat 0.056g 0.103g Hearts of palm
Polyunsaturated fat 0.156g 0.202g Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Hearts of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
61%
Welsh onion
8%
Hearts of palm
Minerals Daily Need Coverage Score
17%
Welsh onion
52%
Hearts of palm

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 409mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.063g)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 2.18g)
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 39)
Which food is cheaper?
Hearts of palm
Hearts of palm is cheaper (difference - $0.2)
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)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.