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.
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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 | +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% |
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 | +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 | +∞% |
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:
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
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
1.084 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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
34%
Minerals Daily Need Coverage Score
62%
168%
Comparison summary
Which food is richer in minerals?
Papadum is relatively richer in minerals
Which food is lower in Sugar?
Papadum is lower in Sugar (difference - 17.16g)
Which food is richer in vitamins?
Papadum is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 1731mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 1.038g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 14)
Which food is cheaper?
?
The foods are relatively equal in price ($)