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  6. Crackers vs. Heart of palm

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

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Differences between crackers and heart of palm

  • Crackers have more vitamin K, vitamin B1, iron, and vitamin B3, while heart of palm has more copper, vitamin B6, potassium, and zinc.
  • Heart of palm's daily need coverage for copper is 60% higher.
  • The amount of saturated fat in heart of palm is lower.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of crackers is 63.

The food types used in this comparison are Crackers, standard snack-type, regular and Hearts of palm, raw.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 +80%
Contains more CalciumCalcium +566.7%
Contains more IronIron +138.5%
Contains more PhosphorusPhosphorus +77.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +857.1%
Contains more PotassiumPotassium +1430.5%
Contains more CopperCopper +519.2%
Contains more ZincZinc +661.2%
Contains less SodiumSodium -98.1%

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +506%
Contains more Vitamin B1Vitamin B1 +732%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B3Vitamin B3 +383.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +283.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +1185.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Heart of palm DV% diff.
Polyunsaturated fat 13.137g 0.089g 87%
Copper 0.104mg 0.644mg 60%
Vitamin K 69.3µg 0µg 58%
Vitamin B6 0.063mg 0.81mg 57%
Potassium 118mg 1806mg 50%
Fats 26.43g 0.2g 40%
Sodium 726mg 14mg 31%
Vitamin B1 0.416mg 0.05mg 31%
Iron 4.03mg 1.69mg 29%
Zinc 0.49mg 3.73mg 29%
Saturated fat 5.562g 0.046g 25%
Vitamin B3 4.352mg 0.9mg 22%
Vitamin B2 0.456mg 0.18mg 21%
Manganese 0.491mg 21%
Calories 510kcal 115kcal 20%
Starch 49.69g 20%
Folate 92µg 24µg 17%
Vitamin E 3.03mg 0.5mg 17%
Monounsaturated fat 6.553g 0.005g 16%
Phosphorus 248mg 140mg 15%
Carbs 61.3g 25.61g 12%
Selenium 6.7µg 0.7µg 11%
Calcium 120mg 18mg 10%
Vitamin C 0mg 8mg 9%
Protein 6.64g 2.7g 8%
Vitamin B5 0.417mg 8%
Fiber 2.3g 1.5g 3%
Magnesium 18mg 10mg 2%
Choline 9.6mg 0mg 2%
Net carbs 59g 24.11g N/A
Sugar 8.18g 17.16g N/A
Vitamin A 0µg 3µg 0%
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +145.9%
Contains more FatsFats +13115%
Contains more CarbsCarbs +139.4%
Contains more OtherOther +25.1%
Contains more WaterWater +2113.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +130960%
Contains more Poly. FatPolyunsaturated fat +14660.7%
Contains less Sat. FatSaturated fat -99.2%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.