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  6. Heart of palm vs. Brown rice

Heart of palm vs. Brown rice — In-Depth Nutrition Comparison

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How are heart of palm and brown rice different?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, vitamin C, and vitamin B2; however, brown rice is richer in vitamin B1, vitamin B3, and selenium.
  • Daily need coverage for copper for heart of palm is 60% higher.
  • Heart of palm has a lower glycemic index (32) than brown rice (66).

Hearts of palm, raw and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Heart of palm vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +2000%
Contains more IronIron +201.8%
Contains more CopperCopper +507.5%
Contains more ZincZinc +425.4%
Contains more PhosphorusPhosphorus +35.9%
Contains more MagnesiumMagnesium +290%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +728.6%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B2Vitamin B2 +160.9%
Contains more Vitamin B6Vitamin B6 +558.5%
Contains more FolateFolate +166.7%
Contains more Vitamin B1Vitamin B1 +256%
Contains more Vitamin B3Vitamin B3 +184.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Brown rice DV% diff.
Copper 0.644mg 0.106mg 60%
Vitamin B6 0.81mg 0.123mg 53%
Potassium 1806mg 86mg 51%
Manganese 0.974mg 42%
Zinc 3.73mg 0.71mg 27%
Iron 1.69mg 0.56mg 14%
Vitamin B1 0.05mg 0.178mg 11%
Vitamin B3 0.9mg 2.561mg 10%
Starch 24.79g 10%
Selenium 0.7µg 5.8µg 9%
Vitamin B2 0.18mg 0.069mg 9%
Vitamin C 8mg 0mg 9%
Vitamin B5 0.38mg 8%
Magnesium 10mg 39mg 7%
Phosphorus 140mg 103mg 5%
Folate 24µg 9µg 4%
Calcium 18mg 3mg 2%
Polyunsaturated fat 0.089g 0.366g 2%
Vitamin E 0.5mg 0.17mg 2%
Choline 0mg 9.2mg 2%
Saturated fat 0.046g 0.26g 1%
Monounsaturated fat 0.005g 0.369g 1%
Fats 0.2g 0.97g 1%
Calories 115kcal 123kcal 0%
Protein 2.7g 2.74g 0%
Carbs 25.61g 25.58g 0%
Net carbs 24.11g 23.98g N/A
Sugar 17.16g 0.24g N/A
Fiber 1.5g 1.6g 0%
Sodium 14mg 4mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more OtherOther +352.3%
Contains more FatsFats +385%
~equal in Protein ~2.74g
~equal in Carbs ~25.58g
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +7280%
Contains more Poly. FatPolyunsaturated fat +311.2%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.