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  6. Heart of palm vs. Wheat Bread

Heart of palm vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between heart of palm and wheat Bread?

  • Heart of palm is higher in vitamin B6, copper, potassium, and zinc, yet wheat Bread is higher in selenium, vitamin B3, vitamin B1, iron, and vitamin B2.
  • Wheat Bread's daily need coverage for selenium is 59% more.
  • Heart of palm has 8 times more potassium than wheat Bread. While heart of palm has 1806mg of potassium, wheat Bread has only 223mg.
  • The amount of sodium in heart of palm is lower.
  • The glycemic index of heart of palm is lower.

We used Hearts of palm, raw and Bread, wheat, toasted types in this article.

Infographic

Heart of palm vs Wheat Bread 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +709.9%
Contains more CopperCopper +225.3%
Contains more ZincZinc +153.7%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +490%
Contains more CalciumCalcium +816.7%
Contains more IronIron +142%
Contains more PhosphorusPhosphorus +34.3%
Contains more SeleniumSelenium +4671.4%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B6Vitamin B6 +429.4%
Contains more Vitamin B1Vitamin B1 +778%
Contains more Vitamin B2Vitamin B2 +112.2%
Contains more Vitamin B3Vitamin B3 +594.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +258.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Wheat Bread DV% diff.
Manganese 1.377mg 60%
Selenium 0.7µg 33.4µg 59%
Vitamin B6 0.81mg 0.153mg 51%
Copper 0.644mg 0.198mg 50%
Potassium 1806mg 223mg 47%
Vitamin B3 0.9mg 6.25mg 33%
Vitamin B1 0.05mg 0.439mg 32%
Iron 1.69mg 4.09mg 30%
Sodium 14mg 601mg 26%
Zinc 3.73mg 1.47mg 21%
Protein 2.7g 12.96g 21%
Folate 24µg 86µg 16%
Vitamin B2 0.18mg 0.382mg 16%
Calcium 18mg 165mg 15%
Fiber 1.5g 4.7g 13%
Magnesium 10mg 59mg 12%
Polyunsaturated fat 0.089g 1.72g 11%
Calories 115kcal 313kcal 10%
Carbs 25.61g 55.77g 10%
Vitamin B5 0.456mg 9%
Vitamin C 8mg 0.2mg 9%
Phosphorus 140mg 188mg 7%
Fats 0.2g 4.27g 6%
Vitamin K 0µg 5.7µg 5%
Choline 0mg 22.1mg 4%
Saturated fat 0.046g 0.989g 4%
Monounsaturated fat 0.005g 1.019g 3%
Vitamin E 0.5mg 0.24mg 2%
Net carbs 24.11g 51.07g N/A
Sugar 17.16g 6.42g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +186.8%
Contains more ProteinProtein +380%
Contains more FatsFats +2035%
Contains more CarbsCarbs +117.8%
Contains more OtherOther +39.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +20280%
Contains more Poly. FatPolyunsaturated fat +1832.6%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.