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.
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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 | +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% |
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 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% |
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:
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
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
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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
31%
Minerals Daily Need Coverage Score
62%
109%
Comparison summary
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.695g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 22)
Which food is cheaper?
Heart of palm is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 13mg)
Which food is richer in minerals?
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.