Heart of palm vs. Bran raw — In-Depth Nutrition Comparison
Compare
A recap on differences between heart of palm and bran raw
- Heart of palm has more vitamin B6, potassium, copper, and vitamin C; however, bran raw is higher in vitamin B1, phosphorus, selenium, fiber, magnesium, and iron.
- Bran raw covers your daily vitamin B1 needs 93% more than heart of palm.
- The glycemic index of bran raw is higher.
Food varieties used in this article are Hearts of palm, raw and Oat bran, 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.
| Contains more PotassiumPotassium | +219.1% |
| Contains more CopperCopper | +59.8% |
| Contains more ZincZinc | +19.9% |
| Contains more MagnesiumMagnesium | +2250% |
| Contains more CalciumCalcium | +222.2% |
| Contains more IronIron | +220.1% |
| Contains more PhosphorusPhosphorus | +424.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +6357.1% |
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 | +390.9% |
| Contains more Vitamin EVitamin E | +102% |
| Contains more Vitamin B1Vitamin B1 | +2240% |
| Contains more Vitamin B2Vitamin B2 | +22.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +116.7% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 245% | |
| Vitamin B1 | 0.05mg | 1.17mg | 93% |
| Phosphorus | 140mg | 734mg | 85% |
| Selenium | 0.7µg | 45.2µg | 81% |
| Fiber | 1.5g | 15.4g | 56% |
| Magnesium | 10mg | 235mg | 54% |
| Vitamin B6 | 0.81mg | 0.165mg | 50% |
| Iron | 1.69mg | 5.41mg | 47% |
| Potassium | 1806mg | 566mg | 36% |
| Vitamin B5 | 1.494mg | 30% | |
| Protein | 2.7g | 17.3g | 29% |
| Copper | 0.644mg | 0.403mg | 27% |
| Polyunsaturated fat | 0.089g | 2.766g | 18% |
| Carbs | 25.61g | 66.22g | 14% |
| Fats | 0.2g | 7.03g | 11% |
| Vitamin C | 8mg | 0mg | 9% |
| Folate | 24µg | 52µg | 7% |
| Calories | 115kcal | 246kcal | 7% |
| Monounsaturated fat | 0.005g | 2.376g | 6% |
| Saturated fat | 0.046g | 1.328g | 6% |
| Choline | 0mg | 32.2mg | 6% |
| Zinc | 3.73mg | 3.11mg | 6% |
| Calcium | 18mg | 58mg | 4% |
| Vitamin K | 0µg | 3.2µg | 3% |
| Vitamin E | 0.5mg | 1.01mg | 3% |
| Vitamin B2 | 0.18mg | 0.22mg | 3% |
| Net carbs | 24.11g | 50.82g | N/A |
| Sugar | 17.16g | 1.45g | N/A |
| Sodium | 14mg | 4mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B3 | 0.9mg | 0.934mg | 0% |
| Tryptophan | 0.335mg | 0% | |
| Threonine | 0.502mg | 0% | |
| Isoleucine | 0.668mg | 0% | |
| Leucine | 1.374mg | 0% | |
| Lysine | 0.76mg | 0% | |
| Methionine | 0.335mg | 0% | |
| Phenylalanine | 0.908mg | 0% | |
| Valine | 0.964mg | 0% | |
| Histidine | 0.41mg | 0% |
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:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
| Contains more WaterWater | +961.1% |
| Contains more ProteinProtein | +540.7% |
| Contains more FatsFats | +3415% |
| Contains more CarbsCarbs | +158.6% |
| Contains more OtherOther | +45.7% |
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
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
| Contains less Sat. FatSaturated fat | -96.5% |
| Contains more Mono. FatMonounsaturated fat | +47420% |
| Contains more Poly. FatPolyunsaturated fat | +3007.9% |