Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Heart of palm
  5. Compare
  6. Heart of palm vs. Pilaf

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

Compare

The main differences between heart of palm and pilaf

  • Heart of palm has more copper, potassium, vitamin B6, and zinc; however, pilaf has more selenium, folate, vitamin B1, vitamin B3, and iron.
  • Daily need coverage for selenium for pilaf is 58% higher.
  • Pilaf has 10 times less potassium than heart of palm. Heart of palm has 1806mg of potassium, while pilaf has 188mg.
  • Heart of palm is lower in sodium.
  • Pilaf has a higher glycemic index than heart of palm.

Food types used in this article are Hearts of palm, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Heart of palm vs Pilaf 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%
Pilaf
Pilaf
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more PotassiumPotassium +860.6%
Contains more CopperCopper +288%
Contains more ZincZinc +269.3%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +361.1%
Contains more IronIron +44.4%
Contains more SeleniumSelenium +4528.6%
~equal in Phosphorus ~154mg

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%
Pilaf
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +95.1%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +106.9%
Contains more Vitamin B6Vitamin B6 +102.5%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +1106%
Contains more Vitamin B3Vitamin B3 +580.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +783.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Pilaf DV% diff.
Selenium 0.7µg 32.4µg 58%
Sodium 14mg 1303mg 56%
Copper 0.644mg 0.166mg 53%
Potassium 1806mg 188mg 48%
Folate 24µg 212µg 47%
Vitamin B1 0.05mg 0.603mg 46%
Manganese 0.882mg 38%
Vitamin B3 0.9mg 6.127mg 33%
Vitamin B6 0.81mg 0.4mg 32%
Starch 71.23g 29%
Zinc 3.73mg 1.01mg 25%
Carbs 25.61g 76.31g 17%
Protein 2.7g 10.42g 15%
Vitamin B5 0.715mg 14%
Calories 115kcal 359kcal 12%
Iron 1.69mg 2.44mg 9%
Calcium 18mg 83mg 7%
Vitamin B2 0.18mg 0.087mg 7%
Magnesium 10mg 32mg 5%
Vitamin C 8mg 4.1mg 4%
Vitamin E 0.5mg 0.04mg 3%
Choline 0mg 17.5mg 3%
Fats 0.2g 1.37g 2%
Phosphorus 140mg 154mg 2%
Polyunsaturated fat 0.089g 0.377g 2%
Monounsaturated fat 0.005g 0.373g 1%
Saturated fat 0.046g 0.307g 1%
Fiber 1.5g 1.2g 1%
Vitamin B12 0µg 0.02µg 1%
Net carbs 24.11g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 17.16g 1.53g N/A
Vitamin A 3µg 4µg 0%
Vitamin K 0µg 0.5µg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 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
Pilaf
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +764.4%
Contains more ProteinProtein +285.9%
Contains more FatsFats +585%
Contains more CarbsCarbs +198%
Contains more OtherOther +94%

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
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +7360%
Contains more Poly. FatPolyunsaturated fat +323.6%

People also compare

Heart of palm
Heart of palm vs Olive
Olive
Heart of palm
Heart of palm vs Dates
Dates
Heart of palm
Heart of palm vs Provolone
Provolone
Pilaf
Pilaf vs Cloudberry
Cloudberry
Pilaf
Pilaf vs Tortilla
Tortilla
Pilaf
Pilaf vs Tamale
Tamale

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.