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  6. Heart of palm vs. Glutinous rice

Heart of palm vs. Glutinous rice — In-Depth Nutrition Comparison

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What are the differences between heart of palm and glutinous rice?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, vitamin C, and folate, yet glutinous rice is higher in selenium.
  • Heart of palm's daily need coverage for copper is 66% more.
  • The glycemic index of heart of palm is lower.

We used Hearts of palm, raw and Rice, white, glutinous, unenriched, cooked types in this article.

Infographic

Heart of palm vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +17960%
Contains more IronIron +1107.1%
Contains more CopperCopper +1214.3%
Contains more ZincZinc +809.8%
Contains more PhosphorusPhosphorus +1650%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +700%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +1284.6%
Contains more Vitamin B3Vitamin B3 +210.3%
Contains more Vitamin B6Vitamin B6 +3015.4%
Contains more FolateFolate +2300%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Glutinous rice DV% diff.
Copper 0.644mg 0.049mg 66%
Vitamin B6 0.81mg 0.026mg 60%
Potassium 1806mg 10mg 53%
Zinc 3.73mg 0.41mg 30%
Iron 1.69mg 0.14mg 19%
Phosphorus 140mg 8mg 19%
Vitamin B2 0.18mg 0.013mg 13%
Manganese 0.262mg 11%
Selenium 0.7µg 5.6µg 9%
Vitamin C 8mg 0mg 9%
Folate 24µg 1µg 6%
Vitamin B3 0.9mg 0.29mg 4%
Vitamin B5 0.215mg 4%
Vitamin B1 0.05mg 0.02mg 3%
Vitamin E 0.5mg 0.04mg 3%
Calcium 18mg 2mg 2%
Fiber 1.5g 1g 2%
Carbs 25.61g 21.09g 2%
Calories 115kcal 97kcal 1%
Protein 2.7g 2.02g 1%
Magnesium 10mg 5mg 1%
Fats 0.2g 0.19g 0%
Net carbs 24.11g 20.09g N/A
Sugar 17.16g 0.05g N/A
Sodium 14mg 5mg 0%
Vitamin A 3µg 0µg 0%
Choline 0mg 2.1mg 0%
Saturated fat 0.046g 0.039g 0%
Monounsaturated fat 0.005g 0.07g 0%
Polyunsaturated fat 0.089g 0.069g 0%
Tryptophan 0.023mg 0%
Threonine 0.072mg 0%
Isoleucine 0.087mg 0%
Leucine 0.167mg 0%
Lysine 0.073mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.108mg 0%
Valine 0.123mg 0%
Histidine 0.047mg 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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +33.7%
Contains more CarbsCarbs +21.4%
Contains more OtherOther +2742.9%
Contains more WaterWater +10.3%
~equal in Fats ~0.19g

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +29%
Contains less Sat. FatSaturated fat -15.2%
Contains more Mono. FatMonounsaturated fat +1300%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.