Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Buckwheat
  5. Compare
  6. Buckwheat vs. Heart of palm

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

Compare

Important differences between buckwheat and heart of palm

  • Buckwheat has more magnesium; however, heart of palm is richer in vitamin B6, copper, potassium, zinc, iron, vitamin B2, phosphorus, and vitamin C.
  • Heart of palm's daily need coverage for vitamin B6 is 56% more.
  • Buckwheat contains 5 times more magnesium than heart of palm. Buckwheat contains 51mg of magnesium, while heart of palm contains 10mg.
  • Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Hearts of palm, raw.

Infographic

Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 +410%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +214.3%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +1952.3%
Contains more IronIron +111.3%
Contains more CopperCopper +341.1%
Contains more ZincZinc +511.5%
Contains more PhosphorusPhosphorus +100%

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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B6Vitamin B6 +951.9%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Heart of palm DV% diff.
Vitamin B6 0.077mg 0.81mg 56%
Copper 0.146mg 0.644mg 55%
Potassium 88mg 1806mg 51%
Zinc 0.61mg 3.73mg 28%
Manganese 0.403mg 18%
Iron 0.8mg 1.69mg 11%
Vitamin B2 0.039mg 0.18mg 11%
Magnesium 51mg 10mg 10%
Phosphorus 70mg 140mg 10%
Vitamin C 0mg 8mg 9%
Vitamin B5 0.359mg 7%
Fiber 2.7g 1.5g 5%
Choline 20.1mg 0mg 4%
Selenium 2.2µg 0.7µg 3%
Vitamin E 0.09mg 0.5mg 3%
Folate 14µg 24µg 3%
Vitamin K 1.9µg 0µg 2%
Carbs 19.94g 25.61g 2%
Polyunsaturated fat 0.188g 0.089g 1%
Calories 92kcal 115kcal 1%
Vitamin B1 0.04mg 0.05mg 1%
Protein 3.38g 2.7g 1%
Calcium 7mg 18mg 1%
Fats 0.62g 0.2g 1%
Net carbs 17.24g 24.11g N/A
Sugar 0.9g 17.16g N/A
Sodium 4mg 14mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B3 0.94mg 0.9mg 0%
Saturated fat 0.134g 0.046g 0%
Monounsaturated fat 0.188g 0.005g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +25.2%
Contains more FatsFats +210%
Contains more CarbsCarbs +28.4%
Contains more OtherOther +362.8%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 +3660%
Contains more Poly. FatPolyunsaturated fat +111.2%
Contains less Sat. FatSaturated fat -65.7%

People also compare

Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal
Heart of palm
Heart of palm vs Olive
Olive
Heart of palm
Heart of palm vs Dates
Dates
Heart of palm
Heart of palm vs Provolone
Provolone

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.