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Glutinous rice vs. Heart of palm — In-Depth Nutrition Comparison

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What are the differences between glutinous rice and heart of palm?

  • Glutinous rice is higher in selenium, yet heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, vitamin C, and folate.
  • Heart of palm's daily need coverage for copper is 66% more.
  • Glutinous rice has 8 times more selenium than heart of palm. While glutinous rice has 5.6µg of selenium, heart of palm has only 0.7µg.
  • The glycemic index of heart of palm is lower.

We used Rice, white, glutinous, unenriched, cooked and Hearts of palm, raw types in this article.

Infographic

Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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 less SodiumSodium -64.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +700%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +17960%
Contains more IronIron +1107.1%
Contains more CopperCopper +1214.3%
Contains more ZincZinc +809.8%
Contains more PhosphorusPhosphorus +1650%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +1284.6%
Contains more Vitamin B3Vitamin B3 +210.3%
Contains more Vitamin B6Vitamin B6 +3015.4%
Contains more FolateFolate +2300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 +33.7%
Contains more CarbsCarbs +21.4%
Contains more OtherOther +2742.9%
~equal in Fats ~0.2g
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 less Sat. FatSaturated fat -15.2%
Contains more Mono. FatMonounsaturated fat +1300%
Contains more Poly. FatPolyunsaturated fat +29%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Glutinous rice Heart of palm
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Glutinous rice Heart of palm DV% diff.
Copper 0.049mg 0.644mg 66%
Vitamin B6 0.026mg 0.81mg 60%
Potassium 10mg 1806mg 53%
Zinc 0.41mg 3.73mg 30%
Iron 0.14mg 1.69mg 19%
Phosphorus 8mg 140mg 19%
Vitamin B2 0.013mg 0.18mg 13%
Manganese 0.262mg 11%
Selenium 5.6µg 0.7µg 9%
Vitamin C 0mg 8mg 9%
Folate 1µg 24µg 6%
Vitamin B3 0.29mg 0.9mg 4%
Vitamin B5 0.215mg 4%
Vitamin B1 0.02mg 0.05mg 3%
Vitamin E 0.04mg 0.5mg 3%
Calcium 2mg 18mg 2%
Fiber 1g 1.5g 2%
Carbs 21.09g 25.61g 2%
Calories 97kcal 115kcal 1%
Protein 2.02g 2.7g 1%
Magnesium 5mg 10mg 1%
Fats 0.19g 0.2g 0%
Net carbs 20.09g 24.11g N/A
Sugar 0.05g 17.16g N/A
Sodium 5mg 14mg 0%
Vitamin A 0µg 3µg 0%
Choline 2.1mg 0mg 0%
Saturated fat 0.039g 0.046g 0%
Monounsaturated fat 0.07g 0.005g 0%
Polyunsaturated fat 0.069g 0.089g 0%
Tryptophan 0.023mg 0%
Threonine 0.072mg 0%
Isoleucine 0.087mg 0%
Leucine 0.167mg 0%
Lysine 0.073mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.108mg 0%
Valine 0.123mg 0%
Histidine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
3%
Glutinous rice
24%
Heart of palm
Minerals Daily Need Coverage Score
11%
Glutinous rice
62%
Heart of palm

Comparison summary

Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 66)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 17.11g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 0.007g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.