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  6. Heart of palm vs. Couscous

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

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Differences between heart of palm and couscous

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, vitamin B2, and vitamin C, while couscous has more selenium.
  • Heart of palm's daily need coverage for copper is 67% higher.
  • The amount of sugar in couscous is lower.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of couscous is 65.

The food types used in this comparison are Hearts of palm, raw and Couscous, cooked.

Infographic

Heart of palm vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +3013.8%
Contains more IronIron +344.7%
Contains more CopperCopper +1470.7%
Contains more ZincZinc +1334.6%
Contains more PhosphorusPhosphorus +536.4%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +3828.6%

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B6Vitamin B6 +1488.2%
Contains more FolateFolate +60%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Couscous DV% diff.
Copper 0.644mg 0.041mg 67%
Vitamin B6 0.81mg 0.051mg 58%
Potassium 1806mg 58mg 51%
Selenium 0.7µg 27.5µg 49%
Zinc 3.73mg 0.26mg 32%
Phosphorus 140mg 22mg 17%
Iron 1.69mg 0.38mg 16%
Vitamin B2 0.18mg 0.027mg 12%
Vitamin C 8mg 0mg 9%
Vitamin B5 0.371mg 7%
Manganese 0.084mg 4%
Folate 24µg 15µg 2%
Protein 2.7g 3.79g 2%
Vitamin E 0.5mg 0.13mg 2%
Vitamin B3 0.9mg 0.983mg 1%
Calcium 18mg 8mg 1%
Carbs 25.61g 23.22g 1%
Choline 0mg 3.3mg 1%
Vitamin B1 0.05mg 0.063mg 1%
Calories 115kcal 112kcal 0%
Fats 0.2g 0.16g 0%
Net carbs 24.11g 21.82g N/A
Magnesium 10mg 8mg 0%
Sugar 17.16g 0.1g N/A
Fiber 1.5g 1.4g 0%
Sodium 14mg 5mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.046g 0.029g 0%
Monounsaturated fat 0.005g 0.022g 0%
Polyunsaturated fat 0.089g 0.064g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +25%
Contains more OtherOther +665.4%
Contains more ProteinProtein +40.4%
~equal in Carbs ~23.22g
~equal in Water ~72.57g

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% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Poly. FatPolyunsaturated fat +39.1%
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +340%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.