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  6. Heart of palm vs. Garlic

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

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What are the differences between heart of palm and garlic?

  • Heart of palm is higher in potassium, copper, zinc, and vitamin B2, yet garlic is higher in vitamin B6, vitamin C, selenium, calcium, vitamin B1, and protein.
  • Heart of palm's daily need coverage for potassium is 41% more.
  • Heart of palm has 3 times more zinc than garlic. While heart of palm has 3.73mg of zinc, garlic has only 1.16mg.

We used Hearts of palm, raw and Garlic, raw types in this article.

Infographic

Heart of palm vs Garlic infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Garlic
Garlic
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more PotassiumPotassium +350.4%
Contains more CopperCopper +115.4%
Contains more ZincZinc +221.6%
Contains less SodiumSodium -17.6%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +905.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1928.6%
~equal in Iron ~1.7mg
~equal in Phosphorus ~153mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 1% 10% 13% 42% 17% 0% 187% 0% 0% 18%
Garlic
Garlic
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +290%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Garlic DV% diff.
Manganese 1.672mg 73%
Potassium 1806mg 401mg 41%
Copper 0.644mg 0.299mg 38%
Vitamin B6 0.81mg 1.235mg 33%
Vitamin C 8mg 31.2mg 26%
Selenium 0.7µg 14.2µg 25%
Zinc 3.73mg 1.16mg 23%
Calcium 18mg 181mg 16%
Vitamin B1 0.05mg 0.2mg 13%
Vitamin B5 0.596mg 12%
Protein 2.7g 6.36g 7%
Vitamin B2 0.18mg 0.11mg 5%
Folate 24µg 3µg 5%
Magnesium 10mg 25mg 4%
Choline 0mg 23.2mg 4%
Vitamin E 0.5mg 0.08mg 3%
Calories 115kcal 149kcal 2%
Carbs 25.61g 33.06g 2%
Fiber 1.5g 2.1g 2%
Phosphorus 140mg 153mg 2%
Vitamin B3 0.9mg 0.7mg 1%
Vitamin K 0µg 1.7µg 1%
Polyunsaturated fat 0.089g 0.249g 1%
Protein per 100 calories 2.3g 4.3g N/A
Calories per 10 g protein 426kcal 234kcal N/A
Weight per 100 calories 87g 67g N/A
Fats 0.2g 0.5g 0%
Net carbs 24.11g 30.96g N/A
Iron 1.69mg 1.7mg 0%
Sugar 17.16g 1g N/A
Sodium 14mg 17mg 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.046g 0.089g 0%
Monounsaturated fat 0.005g 0.011g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +18.6%
Contains more ProteinProtein +135.6%
Contains more FatsFats +150%
Contains more CarbsCarbs +29.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -48.3%
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +179.8%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.