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).
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
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
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
32%
Minerals Daily Need Coverage Score
62%
60%
Comparison summary
Which food is lower in Sugar?
Heart of palm is lower in Sugar (difference - 7.69g)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 445mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 1.587g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)