Yam vs. Hearts of palm — In-Depth Nutrition Comparison
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Summary of differences between Yam and Hearts of palm
- Yam has more Vitamin B6, Potassium, Vitamin B1, and Fiber, while Hearts of palm has more Manganese, Iron, Zinc, and Folate.
- Hearts of palm covers your daily need of Manganese 44% more than Yam.
- Yam contains 10 times more Vitamin B6 than Hearts of palm. While Yam contains 0.228mg of Vitamin B6, Hearts of palm contain only 0.022mg.
- The amount of Sodium in Yam is lower.
These are the specific foods used in this comparison Yam, cooked, boiled, drained, or baked, without salt and Hearts of palm, canned.
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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
+278.5%
Contains
less
Sodium
-98.1%
Contains
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Copper
+14.3%
Contains
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Calcium
+314.3%
Contains
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Iron
+501.9%
Contains
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Magnesium
+111.1%
Contains
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Phosphorus
+32.7%
Contains
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Zinc
+475%
Contains
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Manganese
+275.7%
Equal in Selenium - 0.7
Contains
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Potassium
+278.5%
Contains
less
Sodium
-98.1%
Contains
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Copper
+14.3%
Contains
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Calcium
+314.3%
Contains
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Iron
+501.9%
Contains
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Magnesium
+111.1%
Contains
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Phosphorus
+32.7%
Contains
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Zinc
+475%
Contains
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Manganese
+275.7%
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 A
+∞%
Contains
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Vitamin C
+53.2%
Contains
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Vitamin B1
+763.6%
Contains
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Vitamin B3
+26.3%
Contains
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Vitamin B5
+146.8%
Contains
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Vitamin B6
+936.4%
Contains
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Vitamin B2
+103.6%
Contains
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Folate
+143.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+53.2%
Contains
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Vitamin B1
+763.6%
Contains
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Vitamin B3
+26.3%
Contains
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Vitamin B5
+146.8%
Contains
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Vitamin B6
+936.4%
Contains
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Vitamin B2
+103.6%
Contains
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Folate
+143.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+494.8%
Contains
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Protein
+69.1%
Contains
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Fats
+342.9%
Contains
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Water
+28.6%
Contains
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Other
+168.4%
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 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
+494.8%
Contains
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Protein
+69.1%
Contains
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Fats
+342.9%
Contains
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Water
+28.6%
Contains
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Other
+168.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-77.7%
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Monounsaturated Fat
+1960%
Contains
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Polyunsaturated fat
+236.7%
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.06 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Contains
less
Saturated Fat
-77.7%
Contains
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Monounsaturated Fat
+1960%
Contains
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Polyunsaturated fat
+236.7%
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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 23.58g | 2.22g |
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| Protein | 1.49g | 2.52g |
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| Fats | 0.14g | 0.62g |
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| Carbs | 27.48g | 4.62g |
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| Calories | 116kcal | 28kcal |
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| Sugar | 0.49g |
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| Fiber | 3.9g | 2.4g |
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| Calcium | 14mg | 58mg |
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| Iron | 0.52mg | 3.13mg |
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| Magnesium | 18mg | 38mg |
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| Phosphorus | 49mg | 65mg |
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| Potassium | 670mg | 177mg |
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| Sodium | 8mg | 426mg |
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| Zinc | 0.2mg | 1.15mg |
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| Copper | 0.152mg | 0.133mg |
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| Manganese | 0.371mg | 1.394mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 122IU | 0IU |
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| Vitamin A RAE | 6µg | 0µg |
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| Vitamin E | 0.34mg |
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| Vitamin C | 12.1mg | 7.9mg |
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| Vitamin B1 | 0.095mg | 0.011mg |
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| Vitamin B2 | 0.028mg | 0.057mg |
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| Vitamin B3 | 0.552mg | 0.437mg |
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| Vitamin B5 | 0.311mg | 0.126mg |
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| Vitamin B6 | 0.228mg | 0.022mg |
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| Folate | 16µg | 39µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg | 0.023mg |
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| Threonine | 0.052mg | 0.097mg |
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| Isoleucine | 0.05mg | 0.101mg |
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| Leucine | 0.094mg | 0.169mg |
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| Lysine | 0.058mg | 0.091mg |
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| Methionine | 0.02mg | 0.042mg |
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| Phenylalanine | 0.069mg | 0.098mg |
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| Valine | 0.06mg | 0.114mg |
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| Histidine | 0.033mg | 0.055mg |
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| Saturated Fat | 0.029g | 0.13g |
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| Monounsaturated Fat | 0.005g | 0.103g |
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| Polyunsaturated fat | 0.06g | 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 |
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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
15%
8%
Minerals Daily Need Coverage Score
23%
52%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 418mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.101g)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 51)
Which food is cheaper?
Hearts of palm is cheaper (difference - $0.2)
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)