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  6. Heart of palm vs. Cream cracker

Heart of palm vs. Cream cracker — In-Depth Nutrition Comparison

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Summary of differences between heart of palm and cream cracker

  • Heart of palm has more copper, vitamin B6, potassium, and zinc, while cream cracker has more iron, folate, vitamin B3, and vitamin B1.
  • Cream cracker covers your daily need for iron, 71% more than heart of palm.
  • Heart of palm contains 14 times more potassium than cream cracker. While heart of palm contains 1806mg of potassium, cream cracker contains only 129mg.
  • The amount of sodium in heart of palm is lower.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of cream cracker is 65.

These are the specific foods used in this comparison Hearts of palm, raw and Crackers, cream, GAMESA SABROSAS.

Infographic

Heart of palm vs Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more PotassiumPotassium +1300%
Contains more CopperCopper +480.2%
Contains more ZincZinc +465.2%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +44.4%
Contains more IronIron +336.7%
Contains more SeleniumSelenium +1257.1%

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +1146.2%
Contains more Vitamin EVitamin E +218%
Contains more Vitamin B1Vitamin B1 +496%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +464.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +520.8%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Cream cracker DV% diff.
Iron 1.69mg 7.38mg 71%
Copper 0.644mg 0.111mg 59%
Vitamin B6 0.81mg 0.065mg 57%
Potassium 1806mg 129mg 49%
Sodium 14mg 1148mg 49%
Manganese 0.778mg 34%
Folate 24µg 149µg 31%
Fats 0.2g 20.37g 31%
Zinc 3.73mg 0.66mg 28%
Monounsaturated fat 0.005g 10.625g 27%
Vitamin B3 0.9mg 5.08mg 26%
Saturated fat 0.046g 5.362g 24%
Vitamin B1 0.05mg 0.298mg 21%
Starch 51.87g 21%
Vitamin B12 0µg 0.46µg 19%
Calories 115kcal 484kcal 18%
Polyunsaturated fat 0.089g 2.45g 16%
Selenium 0.7µg 9.5µg 16%
Vitamin K 0µg 17.9µg 15%
Carbs 25.61g 64.55g 13%
Protein 2.7g 7.01g 9%
Vitamin C 8mg 9%
Vitamin B5 0.462mg 9%
Vitamin E 0.5mg 1.59mg 7%
Phosphorus 140mg 98mg 6%
Vitamin B2 0.18mg 0.24mg 5%
Fiber 1.5g 2.4g 4%
Magnesium 10mg 25mg 4%
Calcium 18mg 26mg 1%
Fructose 0.95g 1%
Net carbs 24.11g 62.15g N/A
Sugar 17.16g 9.37g N/A
Vitamin A 3µg 0%
Trans fat 0g 3.969g N/A
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +1461.8%
Contains more ProteinProtein +159.6%
Contains more FatsFats +10085%
Contains more CarbsCarbs +152%
Contains more OtherOther +81.9%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +212400%
Contains more Poly. FatPolyunsaturated fat +2652.8%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.