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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.02 g
Fats:
0.19 g
Carbs:
21.09 g
Water:
76.63 g
Other:
0.07 g
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
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.07 g
Polyunsaturated fat:
Poly. Fat
0.069 g
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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
11%
62%
Comparison summary
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 66)
Which food is cheaper?
Heart of palm is cheaper (difference - $1)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice is lower in Sugar (difference - 17.11g)
Which food contains less Sodium?
Glutinous rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Glutinous rice is lower in Saturated fat (difference - 0.007g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)