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  6. Heart of palm vs. Papadum

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

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Important differences between heart of palm and papadum

  • Heart of palm has more vitamin B6 and potassium; however, papadum is richer in iron, fiber, magnesium, folate, copper, phosphorus, and vitamin B1.
  • Papadum's daily need coverage for iron is 76% more.
  • Heart of palm contains 3 times more vitamin B6 than papadum. Heart of palm contains 0.81mg of vitamin B6, while papadum contains 0.285mg.
  • Heart of palm contains less sodium.
  • Papadum has a higher glycemic index. The glycemic index of papadum is 46, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Hearts of palm, raw and Papad.

Infographic

Heart of palm vs Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains more PotassiumPotassium +80.6%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +2610%
Contains more CalciumCalcium +694.4%
Contains more IronIron +361.5%
Contains more CopperCopper +55%
Contains more PhosphorusPhosphorus +175%
Contains more SeleniumSelenium +1085.7%
~equal in Zinc ~3.4mg

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B6Vitamin B6 +184.2%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin B1Vitamin B1 +454%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +812.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Papadum DV% diff.
Iron 1.69mg 7.8mg 76%
Sodium 14mg 1745mg 75%
Manganese 1.562mg 68%
Fiber 1.5g 18.6g 68%
Magnesium 10mg 271mg 62%
Folate 24µg 219µg 49%
Protein 2.7g 25.56g 46%
Vitamin B6 0.81mg 0.285mg 40%
Copper 0.644mg 0.998mg 39%
Phosphorus 140mg 385mg 35%
Potassium 1806mg 1000mg 24%
Vitamin B1 0.05mg 0.277mg 19%
Vitamin B5 0.917mg 18%
Selenium 0.7µg 8.3µg 14%
Calories 115kcal 371kcal 13%
Calcium 18mg 143mg 13%
Carbs 25.61g 59.87g 11%
Vitamin C 8mg 0mg 9%
Polyunsaturated fat 0.089g 1.148g 7%
Vitamin B2 0.18mg 0.258mg 6%
Fats 0.2g 3.25g 5%
Saturated fat 0.046g 1.084g 5%
Vitamin B3 0.9mg 1.472mg 4%
Zinc 3.73mg 3.4mg 3%
Vitamin E 0.5mg 0.05mg 3%
Vitamin A 3µg 13µg 1%
Cholesterol 0mg 4mg 1%
Monounsaturated fat 0.005g 0.532g 1%
Net carbs 24.11g 41.27g N/A
Sugar 17.16g 0g N/A
Vitamin K 0µg 0.4µg 0%
Choline 0mg 0.4mg 0%
Tryptophan 0.266mg 0%
Threonine 0.886mg 0%
Isoleucine 1.303mg 0%
Leucine 2.115mg 0%
Lysine 1.695mg 0%
Methionine 0.372mg 0%
Phenylalanine 1.491mg 0%
Valine 1.434mg 0%
Histidine 0.715mg 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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more WaterWater +1891.4%
Contains more ProteinProtein +846.7%
Contains more FatsFats +1525%
Contains more CarbsCarbs +133.8%
Contains more OtherOther +293.5%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +10540%
Contains more Poly. FatPolyunsaturated fat +1189.9%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.