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  6. Heart of palm vs. Corn raw

Heart of palm vs. Corn raw — In-Depth Nutrition Comparison

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How are heart of palm and corn raw different?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, vitamin B2, and phosphorus; however, corn raw is richer in vitamin B1, magnesium, and vitamin B3.
  • Daily need coverage for copper for heart of palm is 66% higher.
  • Heart of palm contains 9 times more vitamin B6 than corn raw. While heart of palm contains 0.81mg of vitamin B6, corn raw contains only 0.093mg.
  • Heart of palm has a lower glycemic index (32) than corn raw (52).

Hearts of palm, raw and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Heart of palm vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +568.9%
Contains more IronIron +225%
Contains more CopperCopper +1092.6%
Contains more ZincZinc +710.9%
Contains more PhosphorusPhosphorus +57.3%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +270%
~equal in Sodium ~15mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B2Vitamin B2 +227.3%
Contains more Vitamin B6Vitamin B6 +771%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B3Vitamin B3 +96.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Corn raw DV% diff.
Copper 0.644mg 0.054mg 66%
Vitamin B6 0.81mg 0.093mg 55%
Potassium 1806mg 270mg 45%
Zinc 3.73mg 0.46mg 30%
Iron 1.69mg 0.52mg 15%
Vitamin B5 0.717mg 14%
Vitamin B2 0.18mg 0.055mg 10%
Vitamin B1 0.05mg 0.155mg 9%
Phosphorus 140mg 89mg 7%
Manganese 0.163mg 7%
Magnesium 10mg 37mg 6%
Folate 24µg 42µg 5%
Vitamin B3 0.9mg 1.77mg 5%
Choline 0mg 23mg 4%
Polyunsaturated fat 0.089g 0.487g 3%
Vitamin E 0.5mg 0.07mg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Fiber 1.5g 2g 2%
Carbs 25.61g 18.7g 2%
Fats 0.2g 1.35g 2%
Calcium 18mg 2mg 2%
Saturated fat 0.046g 0.325g 1%
Monounsaturated fat 0.005g 0.432g 1%
Calories 115kcal 86kcal 1%
Protein 2.7g 3.27g 1%
Vitamin C 8mg 6.8mg 1%
Vitamin A 3µg 9µg 1%
Net carbs 24.11g 16.7g N/A
Sugar 17.16g 6.26g N/A
Sodium 14mg 15mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more CarbsCarbs +37%
Contains more OtherOther +215.9%
Contains more ProteinProtein +21.1%
Contains more FatsFats +575%
~equal in Water ~76.05g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +8540%
Contains more Poly. FatPolyunsaturated fat +447.2%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.