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  6. Heart of palm vs. Graham cracker

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

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A recap on differences between heart of palm and graham cracker

  • Heart of palm has more copper, vitamin B6, potassium, and zinc; however, graham cracker is higher in iron, vitamin B3, vitamin B1, folate, and vitamin K.
  • Heart of palm covers your daily copper needs 53% more than graham cracker.
  • Graham cracker contains 11 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while graham cracker contains 170mg.
  • Heart of palm has less sodium.
  • The glycemic index of graham cracker is higher.

Food varieties used in this article are Hearts of palm, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Heart of palm vs Graham 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +962.4%
Contains more CopperCopper +278.8%
Contains more ZincZinc +288.5%
Contains less SodiumSodium -96.9%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +327.8%
Contains more IronIron +123.7%
Contains more PhosphorusPhosphorus +32.1%
Contains more SeleniumSelenium +800%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +419.2%
Contains more Vitamin EVitamin E +202%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B2Vitamin B2 +76.1%
Contains more Vitamin B3Vitamin B3 +393.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +279.2%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Graham cracker DV% diff.
Copper 0.644mg 0.17mg 53%
Vitamin B6 0.81mg 0.156mg 50%
Potassium 1806mg 170mg 48%
Manganese 1.019mg 44%
Polyunsaturated fat 0.089g 5.388g 35%
Iron 1.69mg 3.78mg 26%
Zinc 3.73mg 0.96mg 25%
Vitamin B3 0.9mg 4.439mg 22%
Sodium 14mg 459mg 19%
Starch 46.56g 19%
Vitamin B1 0.05mg 0.265mg 18%
Folate 24µg 91µg 17%
Carbs 25.61g 77.66g 17%
Calories 115kcal 430kcal 16%
Fats 0.2g 10.6g 16%
Vitamin K 0µg 14.3µg 12%
Vitamin B2 0.18mg 0.317mg 11%
Selenium 0.7µg 6.3µg 10%
Vitamin C 8mg 0mg 9%
Vitamin B5 0.42mg 8%
Fiber 1.5g 3.4g 8%
Protein 2.7g 6.69g 8%
Magnesium 10mg 40mg 7%
Vitamin E 0.5mg 1.51mg 7%
Saturated fat 0.046g 1.633g 7%
Calcium 18mg 77mg 6%
Phosphorus 140mg 185mg 6%
Monounsaturated fat 0.005g 2.509g 6%
Fructose 0.99g 1%
Choline 0mg 5.9mg 1%
Net carbs 24.11g 74.26g N/A
Sugar 17.16g 24.85g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 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% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +1950.1%
Contains more OtherOther +19.9%
Contains more ProteinProtein +147.8%
Contains more FatsFats +5200%
Contains more CarbsCarbs +203.2%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +50080%
Contains more Poly. FatPolyunsaturated fat +5953.9%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.