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  6. Heart of palm vs. Buckwheat

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

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Important differences between heart of palm and buckwheat

  • Heart of palm has more vitamin B6, copper, potassium, zinc, iron, vitamin B2, phosphorus, and vitamin C; however, buckwheat is richer in magnesium.
  • Heart of palm's daily need coverage for vitamin B6 is 56% more.
  • Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Hearts of palm, raw and Buckwheat groats, roasted, cooked.

Infographic

Heart of palm vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +1952.3%
Contains more IronIron +111.3%
Contains more CopperCopper +341.1%
Contains more ZincZinc +511.5%
Contains more PhosphorusPhosphorus +100%
Contains more MagnesiumMagnesium +410%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +214.3%

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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B6Vitamin B6 +951.9%
Contains more FolateFolate +71.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.94mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Buckwheat DV% diff.
Vitamin B6 0.81mg 0.077mg 56%
Copper 0.644mg 0.146mg 55%
Potassium 1806mg 88mg 51%
Zinc 3.73mg 0.61mg 28%
Manganese 0.403mg 18%
Iron 1.69mg 0.8mg 11%
Vitamin B2 0.18mg 0.039mg 11%
Magnesium 10mg 51mg 10%
Phosphorus 140mg 70mg 10%
Vitamin C 8mg 0mg 9%
Vitamin B5 0.359mg 7%
Fiber 1.5g 2.7g 5%
Choline 0mg 20.1mg 4%
Selenium 0.7µg 2.2µg 3%
Vitamin E 0.5mg 0.09mg 3%
Folate 24µg 14µg 3%
Vitamin K 0µg 1.9µg 2%
Carbs 25.61g 19.94g 2%
Polyunsaturated fat 0.089g 0.188g 1%
Calories 115kcal 92kcal 1%
Vitamin B1 0.05mg 0.04mg 1%
Protein 2.7g 3.38g 1%
Calcium 18mg 7mg 1%
Fats 0.2g 0.62g 1%
Net carbs 24.11g 17.24g N/A
Sugar 17.16g 0.9g N/A
Sodium 14mg 4mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B3 0.9mg 0.94mg 0%
Saturated fat 0.046g 0.134g 0%
Monounsaturated fat 0.005g 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more CarbsCarbs +28.4%
Contains more OtherOther +362.8%
Contains more ProteinProtein +25.2%
Contains more FatsFats +210%
~equal in Water ~75.63g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -65.7%
Contains more Mono. FatMonounsaturated fat +3660%
Contains more Poly. FatPolyunsaturated fat +111.2%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.