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  6. Wheat Bread vs. Heart of palm

Wheat Bread vs. Heart of palm — In-Depth Nutrition Comparison

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What are the differences between wheat Bread and heart of palm?

  • Wheat Bread is higher in selenium, vitamin B3, vitamin B1, iron, and vitamin B2, yet heart of palm is higher in vitamin B6, copper, potassium, and zinc.
  • Wheat Bread's daily need coverage for selenium is 59% more.
  • Wheat Bread has 43 times more sodium than heart of palm. While wheat Bread has 601mg of sodium, heart of palm has only 14mg.
  • The glycemic index of heart of palm is lower.

We used Bread, wheat, toasted and Hearts of palm, raw types in this article.

Infographic

Wheat Bread vs Heart 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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%
Contains more MagnesiumMagnesium +490%
Contains more CalciumCalcium +816.7%
Contains more IronIron +142%
Contains more PhosphorusPhosphorus +34.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4671.4%
Contains more PotassiumPotassium +709.9%
Contains more CopperCopper +225.3%
Contains more ZincZinc +153.7%
Contains less SodiumSodium -97.7%

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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +778%
Contains more Vitamin B2Vitamin B2 +112.2%
Contains more Vitamin B3Vitamin B3 +594.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +258.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B6Vitamin B6 +429.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Heart of palm DV% diff.
Manganese 1.377mg 60%
Selenium 33.4µg 0.7µg 59%
Vitamin B6 0.153mg 0.81mg 51%
Copper 0.198mg 0.644mg 50%
Potassium 223mg 1806mg 47%
Vitamin B3 6.25mg 0.9mg 33%
Vitamin B1 0.439mg 0.05mg 32%
Iron 4.09mg 1.69mg 30%
Sodium 601mg 14mg 26%
Zinc 1.47mg 3.73mg 21%
Protein 12.96g 2.7g 21%
Folate 86µg 24µg 16%
Vitamin B2 0.382mg 0.18mg 16%
Calcium 165mg 18mg 15%
Fiber 4.7g 1.5g 13%
Magnesium 59mg 10mg 12%
Polyunsaturated fat 1.72g 0.089g 11%
Calories 313kcal 115kcal 10%
Carbs 55.77g 25.61g 10%
Vitamin B5 0.456mg 9%
Vitamin C 0.2mg 8mg 9%
Phosphorus 188mg 140mg 7%
Fats 4.27g 0.2g 6%
Vitamin K 5.7µg 0µg 5%
Choline 22.1mg 0mg 4%
Saturated fat 0.989g 0.046g 4%
Monounsaturated fat 1.019g 0.005g 3%
Vitamin E 0.24mg 0.5mg 2%
Net carbs 51.07g 24.11g N/A
Sugar 6.42g 17.16g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +380%
Contains more FatsFats +2035%
Contains more CarbsCarbs +117.8%
Contains more OtherOther +39.2%
Contains more WaterWater +186.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +20280%
Contains more Poly. FatPolyunsaturated fat +1832.6%
Contains less Sat. FatSaturated fat -95.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.