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  6. Heart of palm vs. Bulgur dry

Heart of palm vs. Bulgur dry — In-Depth Nutrition Comparison

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The main differences between heart of palm and bulgur dry

  • Heart of palm has more potassium, vitamin B6, copper, and zinc; however, bulgur dry has more fiber, magnesium, vitamin B3, phosphorus, vitamin B1, and iron.
  • Daily need coverage for fiber for bulgur dry is 44% higher.
  • Bulgur dry has 4 times less potassium than heart of palm. Heart of palm has 1806mg of potassium, while bulgur dry has 410mg.
  • Bulgur dry has a higher glycemic index than heart of palm.

Food types used in this article are Hearts of palm, raw and Bulgur, dry.

Infographic

Heart of palm vs Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more PotassiumPotassium +340.5%
Contains more CopperCopper +92.2%
Contains more ZincZinc +93.3%
Contains less SodiumSodium -17.6%
Contains more MagnesiumMagnesium +1540%
Contains more CalciumCalcium +94.4%
Contains more IronIron +45.6%
Contains more PhosphorusPhosphorus +114.3%
Contains more SeleniumSelenium +228.6%

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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B2Vitamin B2 +56.5%
Contains more Vitamin B6Vitamin B6 +136.8%
Contains more Vitamin B1Vitamin B1 +364%
Contains more Vitamin B3Vitamin B3 +468.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Bulgur dry DV% diff.
Manganese 3.048mg 133%
Fiber 1.5g 12.5g 44%
Potassium 1806mg 410mg 41%
Magnesium 10mg 164mg 37%
Vitamin B6 0.81mg 0.342mg 36%
Copper 0.644mg 0.335mg 34%
Vitamin B3 0.9mg 5.114mg 26%
Phosphorus 140mg 300mg 23%
Vitamin B5 1.045mg 21%
Protein 2.7g 12.29g 19%
Carbs 25.61g 75.87g 17%
Zinc 3.73mg 1.93mg 16%
Vitamin B1 0.05mg 0.232mg 15%
Calories 115kcal 342kcal 11%
Iron 1.69mg 2.46mg 10%
Vitamin C 8mg 0mg 9%
Choline 0mg 28.1mg 5%
Vitamin B2 0.18mg 0.115mg 5%
Polyunsaturated fat 0.089g 0.541g 3%
Vitamin E 0.5mg 0.06mg 3%
Selenium 0.7µg 2.3µg 3%
Calcium 18mg 35mg 2%
Fats 0.2g 1.33g 2%
Vitamin K 0µg 1.9µg 2%
Saturated fat 0.046g 0.232g 1%
Folate 24µg 27µg 1%
Net carbs 24.11g 63.37g N/A
Sugar 17.16g 0.41g N/A
Sodium 14mg 17mg 0%
Vitamin A 3µg 0µg 0%
Monounsaturated fat 0.005g 0.173g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +672.2%
Contains more OtherOther +31.8%
Contains more ProteinProtein +355.2%
Contains more FatsFats +565%
Contains more CarbsCarbs +196.3%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +3360%
Contains more Poly. FatPolyunsaturated fat +507.9%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.