Groat vs. Heart of palm — In-Depth Nutrition Comparison
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Significant differences between groat and heart of palm
- Groat has more magnesium, copper, vitamin B3, fiber, phosphorus, vitamin B2, and selenium; however, heart of palm is richer in vitamin B6, potassium, and zinc.
- Groat covers your daily magnesium needs 53% more than heart of palm.
- Heart of palm has 12 times less selenium than groat. Groat has 8.3µg of selenium, while heart of palm has 0.7µg.
- Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of heart of palm is 32.
Specific food types used in this comparison are Buckwheat and Hearts of palm, raw.
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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 more MagnesiumMagnesium | +2210% |
| Contains more IronIron | +30.2% |
| Contains more CopperCopper | +70.8% |
| Contains more PhosphorusPhosphorus | +147.9% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1085.7% |
| Contains more PotassiumPotassium | +292.6% |
| Contains more ZincZinc | +55.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +102% |
| Contains more Vitamin B2Vitamin B2 | +136.1% |
| Contains more Vitamin B3Vitamin B3 | +680% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +25% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +285.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.3mg | 57% | |
| Magnesium | 231mg | 10mg | 53% |
| Copper | 1.1mg | 0.644mg | 51% |
| Vitamin B6 | 0.21mg | 0.81mg | 46% |
| Potassium | 460mg | 1806mg | 40% |
| Vitamin B3 | 7.02mg | 0.9mg | 38% |
| Fiber | 10g | 1.5g | 34% |
| Phosphorus | 347mg | 140mg | 30% |
| Vitamin B5 | 1.233mg | 25% | |
| Protein | 13.25g | 2.7g | 21% |
| Vitamin B2 | 0.425mg | 0.18mg | 19% |
| Carbs | 71.5g | 25.61g | 15% |
| Selenium | 8.3µg | 0.7µg | 14% |
| Zinc | 2.4mg | 3.73mg | 12% |
| Calories | 343kcal | 115kcal | 11% |
| Vitamin C | 0mg | 8mg | 9% |
| Polyunsaturated fat | 1.039g | 0.089g | 6% |
| Iron | 2.2mg | 1.69mg | 6% |
| Fats | 3.4g | 0.2g | 5% |
| Vitamin B1 | 0.101mg | 0.05mg | 4% |
| Saturated fat | 0.741g | 0.046g | 3% |
| Vitamin E | 0.5mg | 3% | |
| Monounsaturated fat | 1.04g | 0.005g | 3% |
| Folate | 30µg | 24µg | 2% |
| Sodium | 1mg | 14mg | 1% |
| Net carbs | 61.5g | 24.11g | N/A |
| Calcium | 18mg | 18mg | 0% |
| Sugar | 17.16g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.192mg | 0% | |
| Threonine | 0.506mg | 0% | |
| Isoleucine | 0.498mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.672mg | 0% | |
| Methionine | 0.172mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.678mg | 0% | |
| Histidine | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +390.7% |
| Contains more FatsFats | +1600% |
| Contains more CarbsCarbs | +179.2% |
| Contains more WaterWater | +612.8% |
~equal in
Other
~1.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
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 | +20700% |
| Contains more Poly. FatPolyunsaturated fat | +1067.4% |
| Contains less Sat. FatSaturated fat | -93.8% |
