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  6. Cornmeal vs. Heart of palm

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

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The main differences between cornmeal and heart of palm

  • Cornmeal has more folate, vitamin B1, iron, vitamin B3, selenium, and vitamin B2; however, heart of palm has more copper, potassium, vitamin B6, and zinc.
  • Daily need coverage for copper for heart of palm is 63% higher.
  • Heart of palm has 15 times less selenium than cornmeal. Cornmeal has 10.5µg of selenium, while heart of palm has 0.7µg.
  • Cornmeal has a higher glycemic index than heart of palm.

Food types used in this article are Cornmeal, degermed, enriched, yellow and Hearts of palm, raw.

Infographic

Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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 +220%
Contains more IronIron +158%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1400%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +1171.8%
Contains more CopperCopper +747.4%
Contains more ZincZinc +465.2%
Contains more PhosphorusPhosphorus +41.4%

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin B1Vitamin B1 +1002%
Contains more Vitamin B2Vitamin B2 +112.2%
Contains more Vitamin B3Vitamin B3 +452%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +770.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B6Vitamin B6 +345.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Heart of palm DV% diff.
Copper 0.076mg 0.644mg 63%
Potassium 142mg 1806mg 49%
Vitamin B6 0.182mg 0.81mg 48%
Folate 209µg 24µg 46%
Vitamin B1 0.551mg 0.05mg 42%
Iron 4.36mg 1.69mg 33%
Starch 73.3g 30%
Zinc 0.66mg 3.73mg 28%
Vitamin B3 4.968mg 0.9mg 25%
Selenium 10.5µg 0.7µg 18%
Carbs 79.45g 25.61g 18%
Vitamin B2 0.382mg 0.18mg 16%
Calories 370kcal 115kcal 13%
Fiber 3.9g 1.5g 10%
Protein 7.11g 2.7g 9%
Vitamin C 0mg 8mg 9%
Manganese 0.174mg 8%
Phosphorus 99mg 140mg 6%
Vitamin B5 0.24mg 5%
Polyunsaturated fat 0.828g 0.089g 5%
Magnesium 32mg 10mg 5%
Vitamin E 0.12mg 0.5mg 3%
Fats 1.75g 0.2g 2%
Choline 8.6mg 0mg 2%
Calcium 3mg 18mg 2%
Vitamin A 11µg 3µg 1%
Saturated fat 0.22g 0.046g 1%
Monounsaturated fat 0.39g 0.005g 1%
Net carbs 75.55g 24.11g N/A
Sugar 1.61g 17.16g N/A
Sodium 7mg 14mg 0%
Tryptophan 0.038mg 0%
Threonine 0.172mg 0%
Isoleucine 0.242mg 0%
Leucine 1.006mg 0%
Lysine 0.105mg 0%
Methionine 0.162mg 0%
Phenylalanine 0.366mg 0%
Valine 0.337mg 0%
Histidine 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 +163.3%
Contains more FatsFats +775%
Contains more CarbsCarbs +210.2%
Contains more WaterWater +521.6%
Contains more OtherOther +290.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 +7700%
Contains more Poly. FatPolyunsaturated fat +830.3%
Contains less Sat. FatSaturated fat -79.1%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.