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  6. Heart of palm vs. Dough

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

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Differences between heart of palm and dough

  • Heart of palm has more copper, vitamin B6, potassium, and zinc, while dough has more vitamin B1, selenium, iron, folate, and vitamin B3.
  • Dough's daily need coverage for vitamin B1 is 55% higher.
  • Dough contains 15 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while dough contains 117mg.
  • 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 dough is 70.

The food types used in this comparison are Hearts of palm, raw and Bread, french or vienna (includes sourdough).

Infographic

Heart of palm vs Dough 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%
Dough
Dough
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
Contains more PotassiumPotassium +1443.6%
Contains more CopperCopper +323.7%
Contains more ZincZinc +258.7%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +188.9%
Contains more IronIron +131.4%
Contains more SeleniumSelenium +3985.7%

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%
Dough
Dough
7
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% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B6Vitamin B6 +657%
Contains more Vitamin B1Vitamin B1 +1320%
Contains more Vitamin B2Vitamin B2 +137.2%
Contains more Vitamin B3Vitamin B3 +435.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +412.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Dough DV% diff.
Copper 0.644mg 0.152mg 55%
Vitamin B1 0.05mg 0.71mg 55%
Vitamin B6 0.81mg 0.107mg 54%
Selenium 0.7µg 28.6µg 51%
Potassium 1806mg 117mg 50%
Iron 1.69mg 3.91mg 28%
Sodium 14mg 602mg 26%
Manganese 0.577mg 25%
Folate 24µg 123µg 25%
Vitamin B3 0.9mg 4.817mg 24%
Zinc 3.73mg 1.04mg 24%
Vitamin B2 0.18mg 0.427mg 19%
Starch 44.23g 18%
Protein 2.7g 10.75g 16%
Vitamin B5 0.455mg 9%
Carbs 25.61g 51.88g 9%
Vitamin C 8mg 0mg 9%
Calories 115kcal 272kcal 8%
Phosphorus 140mg 105mg 5%
Magnesium 10mg 32mg 5%
Polyunsaturated fat 0.089g 0.855g 5%
Fiber 1.5g 2.2g 3%
Calcium 18mg 52mg 3%
Fats 0.2g 2.42g 3%
Saturated fat 0.046g 0.529g 2%
Vitamin E 0.5mg 0.21mg 2%
Vitamin K 0µg 0.7µg 1%
Choline 0mg 8mg 1%
Monounsaturated fat 0.005g 0.362g 1%
Fructose 0.51g 1%
Net carbs 24.11g 49.68g N/A
Sugar 17.16g 4.62g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.005g N/A
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g 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
Dough
Dough
3
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more WaterWater +110.6%
Contains more ProteinProtein +298.1%
Contains more FatsFats +1110%
Contains more CarbsCarbs +102.6%
~equal in Other ~1.95g

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
Dough
Dough
2
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +7140%
Contains more Poly. FatPolyunsaturated fat +860.7%

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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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.