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  6. Heart of palm vs. Ostrich

Heart of palm vs. Ostrich — In-Depth Nutrition Comparison

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How are heart of palm and ostrich different?

  • Heart of palm is richer in copper, potassium, and vitamin B6, while ostrich is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B1, and iron.
  • Ostrich covers your daily need for vitamin B12, 260% more than heart of palm.
  • Heart of palm contains 5 times more potassium than ostrich. Heart of palm contains 1806mg of potassium, while ostrich contains 362mg.
  • Heart of palm has a higher glycemic index (32) than ostrich (0).

Hearts of palm, raw and Ostrich, tip trimmed, cooked types were used in this article.

Infographic

Heart of palm vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +398.9%
Contains more CopperCopper +323.7%
Contains less SodiumSodium -82.5%
Contains more MagnesiumMagnesium +150%
Contains more IronIron +65.1%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +79.3%
Contains more SeleniumSelenium +5257.1%

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.
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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B6Vitamin B6 +48.6%
Contains more FolateFolate +60%
Contains more Vitamin B1Vitamin B1 +364%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin B3Vitamin B3 +693.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Selenium 0.7µg 37.5µg 67%
Copper 0.644mg 0.152mg 55%
Protein 2.7g 28.49g 52%
Potassium 1806mg 362mg 42%
Vitamin B3 0.9mg 7.143mg 39%
Cholesterol 0mg 85mg 28%
Vitamin B5 1.318mg 26%
Vitamin B6 0.81mg 0.545mg 20%
Phosphorus 140mg 251mg 16%
Vitamin B1 0.05mg 0.232mg 15%
Iron 1.69mg 2.79mg 14%
Zinc 3.73mg 4.85mg 10%
Carbs 25.61g 0g 9%
Vitamin C 8mg 0mg 9%
Vitamin B2 0.18mg 0.292mg 9%
Fiber 1.5g 0g 6%
Saturated fat 0.046g 1g 4%
Magnesium 10mg 25mg 4%
Fats 0.2g 2.57g 4%
Sodium 14mg 80mg 3%
Polyunsaturated fat 0.089g 0.44g 2%
Folate 24µg 15µg 2%
Monounsaturated fat 0.005g 0.97g 2%
Calories 115kcal 145kcal 2%
Vitamin E 0.5mg 0.23mg 2%
Manganese 0.019mg 1%
Calcium 18mg 6mg 1%
Net carbs 24.11g 0g N/A
Sugar 17.16g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.254mg 0%
Threonine 1.25mg 0%
Isoleucine 1.354mg 0%
Leucine 2.315mg 0%
Lysine 2.516mg 0%
Methionine 0.796mg 0%
Phenylalanine 1.176mg 0%
Valine 1.407mg 0%
Histidine 0.716mg 0%

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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +362.8%
Contains more ProteinProtein +955.2%
Contains more FatsFats +1185%
~equal in Water ~68.51g

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +19300%
Contains more Poly. FatPolyunsaturated fat +394.4%

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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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.