Heart of palm vs. Oats — In-Depth Nutrition Comparison
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Significant differences between heart of palm and oats
- Heart of palm has more vitamin B6, potassium, and vitamin C; however, oats are richer in vitamin B1, phosphorus, magnesium, iron, fiber, and folate.
- Oats cover your daily vitamin B1 needs 59% more than heart of palm.
- Heart of palm contains less saturated fat.
- Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of heart of palm is 32.
Specific food types used in this comparison are Hearts of palm, raw and Oats.
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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 | +321% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1670% |
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +179.3% |
| Contains more PhosphorusPhosphorus | +273.6% |
| Contains less SodiumSodium | -85.7% |
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 B2Vitamin B2 | +29.5% |
| Contains more Vitamin B6Vitamin B6 | +580.7% |
| Contains more Vitamin B1Vitamin B1 | +1426% |
| Contains more FolateFolate | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 214% | |
| Vitamin B1 | 0.05mg | 0.763mg | 59% |
| Phosphorus | 140mg | 523mg | 55% |
| Vitamin B6 | 0.81mg | 0.119mg | 53% |
| Potassium | 1806mg | 429mg | 41% |
| Magnesium | 10mg | 177mg | 40% |
| Iron | 1.69mg | 4.72mg | 38% |
| Fiber | 1.5g | 10.6g | 36% |
| Protein | 2.7g | 16.89g | 28% |
| Vitamin B5 | 1.349mg | 27% | |
| Polyunsaturated fat | 0.089g | 2.535g | 16% |
| Carbs | 25.61g | 66.27g | 14% |
| Calories | 115kcal | 389kcal | 14% |
| Fats | 0.2g | 6.9g | 10% |
| Vitamin C | 8mg | 0mg | 9% |
| Folate | 24µg | 56µg | 8% |
| Monounsaturated fat | 0.005g | 2.178g | 5% |
| Saturated fat | 0.046g | 1.217g | 5% |
| Calcium | 18mg | 54mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B2 | 0.18mg | 0.139mg | 3% |
| Copper | 0.644mg | 0.626mg | 2% |
| Zinc | 3.73mg | 3.97mg | 2% |
| Selenium | 0.7µg | 1% | |
| Sodium | 14mg | 2mg | 1% |
| Net carbs | 24.11g | 55.67g | N/A |
| Sugar | 17.16g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B3 | 0.9mg | 0.961mg | 0% |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 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:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
| Contains more WaterWater | +745.5% |
| Contains more OtherOther | +15.7% |
| Contains more ProteinProtein | +525.6% |
| Contains more FatsFats | +3350% |
| Contains more CarbsCarbs | +158.8% |
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
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
| Contains less Sat. FatSaturated fat | -96.2% |
| Contains more Mono. FatMonounsaturated fat | +43460% |
| Contains more Poly. FatPolyunsaturated fat | +2748.3% |
