Heart of palm vs. Oatmeal — In-Depth Nutrition Comparison
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A recap on differences between heart of palm and oatmeal
- Heart of palm has more copper, potassium, vitamin B6, zinc, phosphorus, and vitamin C; however, oatmeal is higher in iron, vitamin B1, vitamin B3, and selenium.
- Heart of palm covers your daily copper needs 64% more than oatmeal.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Hearts of palm, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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.
| Contains more PotassiumPotassium | +2860.7% |
| Contains more CopperCopper | +875.8% |
| Contains more ZincZinc | +501.6% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +160% |
| Contains more CalciumCalcium | +344.4% |
| Contains more IronIron | +252.7% |
| Contains more SeleniumSelenium | +614.3% |
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 EVitamin E | +614.3% |
| Contains more Vitamin B6Vitamin B6 | +179.3% |
| Contains more Vitamin AVitamin A | +4233.3% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin B2Vitamin B2 | +19.4% |
| Contains more Vitamin B3Vitamin B3 | +236.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +83.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.066mg | 64% |
| Iron | 1.69mg | 5.96mg | 53% |
| Potassium | 1806mg | 61mg | 51% |
| Vitamin B6 | 0.81mg | 0.29mg | 40% |
| Zinc | 3.73mg | 0.62mg | 28% |
| Manganese | 0.558mg | 24% | |
| Vitamin B1 | 0.05mg | 0.26mg | 18% |
| Vitamin A | 3µg | 130µg | 14% |
| Vitamin B3 | 0.9mg | 3.025mg | 13% |
| Phosphorus | 140mg | 77mg | 9% |
| Vitamin C | 8mg | 0mg | 9% |
| Selenium | 0.7µg | 5µg | 8% |
| Calcium | 18mg | 80mg | 6% |
| Vitamin B5 | 0.317mg | 6% | |
| Carbs | 25.61g | 11.67g | 5% |
| Folate | 24µg | 44µg | 5% |
| Magnesium | 10mg | 26mg | 4% |
| Starch | 10.37g | 4% | |
| Vitamin B2 | 0.18mg | 0.215mg | 3% |
| Vitamin E | 0.5mg | 0.07mg | 3% |
| Polyunsaturated fat | 0.089g | 0.426g | 2% |
| Calories | 115kcal | 68kcal | 2% |
| Fats | 0.2g | 1.36g | 2% |
| Sodium | 14mg | 49mg | 2% |
| Choline | 0mg | 4.7mg | 1% |
| Monounsaturated fat | 0.005g | 0.391g | 1% |
| Saturated fat | 0.046g | 0.226g | 1% |
| Protein | 2.7g | 2.37g | 1% |
| Fiber | 1.5g | 1.7g | 1% |
| Net carbs | 24.11g | 9.97g | N/A |
| Sugar | 17.16g | 0.46g | N/A |
| Vitamin K | 0µg | 0.4µg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 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:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more ProteinProtein | +13.9% |
| Contains more CarbsCarbs | +119.5% |
| Contains more OtherOther | +249.1% |
| Contains more FatsFats | +580% |
| Contains more WaterWater | +20.9% |
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
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains less Sat. FatSaturated fat | -79.6% |
| Contains more Mono. FatMonounsaturated fat | +7720% |
| Contains more Poly. FatPolyunsaturated fat | +378.7% |
