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  6. Cereal vs. Heart of palm

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

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Significant differences between cereal and heart of palm

  • Cereal has more vitamin B1, iron, vitamin B6, vitamin B2, vitamin B3, vitamin A, and zinc; however, heart of palm is richer in copper and potassium.
  • Cereal covers your daily vitamin B1 needs 520% more than heart of palm.
  • Heart of palm has 57 times less sodium than cereal. Cereal has 795mg of sodium, while heart of palm has 14mg.
  • Cereal has a higher glycemic index. The glycemic index of cereal is 69, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Hearts of palm, raw.

Infographic

Cereal 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.
Cereal
Cereal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +90%
Contains more IronIron +1915.4%
Contains more ZincZinc +103.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +800%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +1620%
Contains more CopperCopper +370.1%
Contains more PhosphorusPhosphorus +81.8%
Contains less SodiumSodium -98.2%

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.
Cereal
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 CVitamin C +381.3%
Contains more Vitamin AVitamin A +27033.3%
Contains more Vitamin B1Vitamin B1 +12476%
Contains more Vitamin B2Vitamin B2 +2050%
Contains more Vitamin B3Vitamin B3 +3191.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +639%
Contains more Vitamin EVitamin E +525%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Cereal Heart of palm DV% diff.
Vitamin B1 6.288mg 0.05mg 520%
Iron 34.06mg 1.69mg 405%
Vitamin B6 5.986mg 0.81mg 398%
Vitamin B2 3.87mg 0.18mg 284%
Vitamin B3 29.62mg 0.9mg 180%
Vitamin A 814µg 3µg 90%
Copper 0.137mg 0.644mg 56%
Potassium 105mg 1806mg 50%
Zinc 7.6mg 3.73mg 35%
Sodium 795mg 14mg 34%
Vitamin C 38.5mg 8mg 34%
Manganese 0.79mg 34%
Carbs 86.85g 25.61g 20%
Calories 378kcal 115kcal 13%
Selenium 6.3µg 0.7µg 10%
Phosphorus 77mg 140mg 9%
Protein 6.06g 2.7g 7%
Folate 24µg 6%
Vitamin B5 0.226mg 5%
Vitamin E 0.08mg 0.5mg 3%
Polyunsaturated fat 0.354g 0.089g 2%
Magnesium 19mg 10mg 2%
Calcium 10mg 18mg 1%
Fats 1.08g 0.2g 1%
Saturated fat 0.26g 0.046g 1%
Net carbs 85.45g 24.11g N/A
Sugar 10.35g 17.16g N/A
Fiber 1.4g 1.5g 0%
Monounsaturated fat 0.204g 0.005g 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +124.4%
Contains more FatsFats +440%
Contains more CarbsCarbs +239.1%
Contains more OtherOther +12.1%
Contains more WaterWater +1738.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +3980%
Contains more Poly. FatPolyunsaturated fat +297.8%
Contains less Sat. FatSaturated fat -82.3%

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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. 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.