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  6. Heart of palm vs. Rye

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

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The main differences between heart of palm and rye

  • Heart of palm has more vitamin B6, potassium, and copper; however, rye has more fiber, phosphorus, selenium, magnesium, vitamin B1, vitamin B3, and iron.
  • Daily need coverage for fiber for rye is 54% higher.
  • Rye has 4 times less potassium than heart of palm. Heart of palm has 1806mg of potassium, while rye has 510mg.

Food types used in this article are Hearts of palm, raw and Rye grain.

Infographic

Heart of palm vs Rye 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.
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%
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more PotassiumPotassium +254.1%
Contains more CopperCopper +75.5%
Contains more ZincZinc +40.8%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +33.3%
Contains more IronIron +55.6%
Contains more PhosphorusPhosphorus +137.1%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +1885.7%

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.
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%
Rye
Rye
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B6Vitamin B6 +175.5%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B1Vitamin B1 +532%
Contains more Vitamin B2Vitamin B2 +39.4%
Contains more Vitamin B3Vitamin B3 +374.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Rye DV% diff.
Manganese 2.577mg 112%
Fiber 1.5g 15.1g 54%
Vitamin B6 0.81mg 0.294mg 40%
Potassium 1806mg 510mg 38%
Copper 0.644mg 0.367mg 31%
Vitamin B5 1.456mg 29%
Phosphorus 140mg 332mg 27%
Magnesium 10mg 110mg 24%
Selenium 0.7µg 13.9µg 24%
Vitamin B1 0.05mg 0.316mg 22%
Vitamin B3 0.9mg 4.27mg 21%
Carbs 25.61g 75.86g 17%
Protein 2.7g 10.34g 15%
Iron 1.69mg 2.63mg 12%
Calories 115kcal 338kcal 11%
Zinc 3.73mg 2.65mg 10%
Vitamin C 8mg 0mg 9%
Choline 0mg 30.4mg 6%
Polyunsaturated fat 0.089g 0.767g 5%
Vitamin B2 0.18mg 0.251mg 5%
Vitamin K 0µg 5.9µg 5%
Folate 24µg 38µg 4%
Vitamin E 0.5mg 0.85mg 2%
Fats 0.2g 1.63g 2%
Sodium 14mg 2mg 1%
Monounsaturated fat 0.005g 0.208g 1%
Saturated fat 0.046g 0.197g 1%
Calcium 18mg 24mg 1%
Net carbs 24.11g 60.76g N/A
Sugar 17.16g 0.98g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +555.7%
Contains more OtherOther +26.8%
Contains more ProteinProtein +283%
Contains more FatsFats +715%
Contains more CarbsCarbs +196.2%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -76.6%
Contains more Mono. FatMonounsaturated fat +4060%
Contains more Poly. FatPolyunsaturated fat +761.8%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.