Heart of palm vs. Porridge — In-Depth Nutrition Comparison
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A recap on differences between heart of palm and porridge
- Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, vitamin B2, and vitamin C; however, porridge is higher in iron and calcium.
- Heart of palm covers your daily copper needs 67% more than porridge.
- The glycemic index of porridge is higher.
Food varieties used in this article are Hearts of palm, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
Infographic
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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 MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +11187.5% |
| Contains more CopperCopper | +1510% |
| Contains more ZincZinc | +2769.2% |
| Contains more PhosphorusPhosphorus | +833.3% |
| Contains more CalciumCalcium | +383.3% |
| Contains more IronIron | +121.3% |
| Contains less SodiumSodium | -57.1% |
| Contains more SeleniumSelenium | +300% |
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 | +2400% |
| Contains more Vitamin B2Vitamin B2 | +620% |
| Contains more Vitamin B3Vitamin B3 | +73.1% |
| Contains more Vitamin B6Vitamin B6 | +6130.8% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.04mg | 67% |
| Vitamin B6 | 0.81mg | 0.013mg | 61% |
| Potassium | 1806mg | 16mg | 53% |
| Zinc | 3.73mg | 0.13mg | 33% |
| Iron | 1.69mg | 3.74mg | 26% |
| Phosphorus | 140mg | 15mg | 18% |
| Vitamin B2 | 0.18mg | 0.025mg | 12% |
| Vitamin C | 8mg | 0mg | 9% |
| Calcium | 18mg | 87mg | 7% |
| Carbs | 25.61g | 10.52g | 5% |
| Selenium | 0.7µg | 2.8µg | 4% |
| Fiber | 1.5g | 0.5g | 4% |
| Protein | 2.7g | 1.44g | 3% |
| Vitamin E | 0.5mg | 0.02mg | 3% |
| Calories | 115kcal | 50kcal | 3% |
| Folate | 24µg | 12µg | 3% |
| Vitamin B3 | 0.9mg | 0.52mg | 2% |
| Magnesium | 10mg | 5mg | 1% |
| Vitamin B5 | 0.071mg | 1% | |
| Fats | 0.2g | 0.21g | 0% |
| Net carbs | 24.11g | 10.02g | N/A |
| Sugar | 17.16g | 0.03g | N/A |
| Sodium | 14mg | 6mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B1 | 0.05mg | 0.055mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Saturated fat | 0.046g | 0.033g | 0% |
| Monounsaturated fat | 0.005g | 0.028g | 0% |
| Polyunsaturated fat | 0.089g | 0.114g | 0% |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.045mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.11mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.078mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.033mg | 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:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
| Contains more ProteinProtein | +87.5% |
| Contains more CarbsCarbs | +143.4% |
| Contains more OtherOther | +804.5% |
| Contains more WaterWater | +26.1% |
~equal in
Fats
~0.21g
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
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
| Contains less Sat. FatSaturated fat | -28.3% |
| Contains more Mono. FatMonounsaturated fat | +460% |
| Contains more Poly. FatPolyunsaturated fat | +28.1% |
