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

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Significant differences between heart of palm and groat

  • Heart of palm has more vitamin B6, potassium, and zinc; however, groat is richer in magnesium, copper, vitamin B3, fiber, phosphorus, vitamin B2, and selenium.
  • Groat covers your daily magnesium needs 53% more than heart of palm.
  • Groat has 4 times less potassium than heart of palm. Heart of palm has 1806mg of potassium, while groat has 460mg.
  • Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Hearts of palm, raw and Buckwheat.

Infographic

Heart of palm vs Groat infographic
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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.
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%
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more PotassiumPotassium +292.6%
Contains more ZincZinc +55.4%
Contains more MagnesiumMagnesium +2210%
Contains more IronIron +30.2%
Contains more CopperCopper +70.8%
Contains more PhosphorusPhosphorus +147.9%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +1085.7%
~equal in Calcium ~18mg

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%
Groat
5
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% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +285.7%
Contains more Vitamin B1Vitamin B1 +102%
Contains more Vitamin B2Vitamin B2 +136.1%
Contains more Vitamin B3Vitamin B3 +680%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +612.8%
Contains more ProteinProtein +390.7%
Contains more FatsFats +1600%
Contains more CarbsCarbs +179.2%
~equal in Other ~2.1g

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
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +20700%
Contains more Poly. FatPolyunsaturated fat +1067.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Groat
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Groat DV% diff.
Manganese 1.3mg 57%
Magnesium 10mg 231mg 53%
Copper 0.644mg 1.1mg 51%
Vitamin B6 0.81mg 0.21mg 46%
Potassium 1806mg 460mg 40%
Vitamin B3 0.9mg 7.02mg 38%
Fiber 1.5g 10g 34%
Phosphorus 140mg 347mg 30%
Vitamin B5 1.233mg 25%
Protein 2.7g 13.25g 21%
Vitamin B2 0.18mg 0.425mg 19%
Carbs 25.61g 71.5g 15%
Selenium 0.7µg 8.3µg 14%
Zinc 3.73mg 2.4mg 12%
Calories 115kcal 343kcal 11%
Vitamin C 8mg 0mg 9%
Polyunsaturated fat 0.089g 1.039g 6%
Iron 1.69mg 2.2mg 6%
Fats 0.2g 3.4g 5%
Vitamin B1 0.05mg 0.101mg 4%
Saturated fat 0.046g 0.741g 3%
Vitamin E 0.5mg 3%
Monounsaturated fat 0.005g 1.04g 3%
Folate 24µg 30µg 2%
Sodium 14mg 1mg 1%
Net carbs 24.11g 61.5g N/A
Calcium 18mg 18mg 0%
Sugar 17.16g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Heart of palm
31%
Groat
Minerals Daily Need Coverage Score
62%
Heart of palm
109%
Groat

Comparison summary

Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.695g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 22)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.