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

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Summary of differences between heart of palm and safflower

  • Heart of palm has more potassium, while safflower has more copper, vitamin B1, magnesium, phosphorus, iron, folate, vitamin B6, and vitamin B2.
  • Safflower covers your daily need for copper, 123% more than heart of palm.
  • Heart of palm contains 3 times more potassium than safflower. While heart of palm contains 1806mg of potassium, safflower contains only 687mg.
  • The amount of saturated fat in heart of palm is lower.

These are the specific foods used in this comparison Hearts of palm, raw and Seeds, safflower seed kernels, dried.

Infographic

Heart of palm vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more PotassiumPotassium +162.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +3430%
Contains more CalciumCalcium +333.3%
Contains more IronIron +189.9%
Contains more CopperCopper +171.3%
Contains more ZincZinc +35.4%
Contains more PhosphorusPhosphorus +360%
Contains less SodiumSodium -78.6%

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2226%
Contains more Vitamin B2Vitamin B2 +130.6%
Contains more Vitamin B3Vitamin B3 +153.8%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more FolateFolate +566.7%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1136.7%
Contains more ProteinProtein +499.3%
Contains more FatsFats +19125%
Contains more CarbsCarbs +33.9%
Contains more OtherOther +174.4%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +96860%
Contains more Poly. FatPolyunsaturated fat +31611.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Safflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Safflower DV% diff.
Polyunsaturated fat 0.089g 28.223g 188%
Copper 0.644mg 1.747mg 123%
Vitamin B1 0.05mg 1.163mg 93%
Manganese 2.014mg 88%
Magnesium 10mg 353mg 82%
Vitamin B5 4.03mg 81%
Phosphorus 140mg 644mg 72%
Fats 0.2g 38.45g 59%
Iron 1.69mg 4.9mg 40%
Folate 24µg 160µg 34%
Potassium 1806mg 687mg 33%
Vitamin B6 0.81mg 1.17mg 28%
Protein 2.7g 16.18g 27%
Calories 115kcal 517kcal 20%
Vitamin B2 0.18mg 0.415mg 18%
Saturated fat 0.046g 3.682g 17%
Zinc 3.73mg 5.05mg 12%
Monounsaturated fat 0.005g 4.848g 12%
Vitamin C 8mg 0mg 9%
Vitamin B3 0.9mg 2.284mg 9%
Calcium 18mg 78mg 6%
Fiber 1.5g 6%
Vitamin E 0.5mg 3%
Carbs 25.61g 34.29g 3%
Selenium 0.7µg 1%
Net carbs 24.11g 34.29g N/A
Sugar 17.16g N/A
Sodium 14mg 3mg 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Heart of palm
82%
Safflower
Minerals Daily Need Coverage Score
62%
Heart of palm
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 3.636g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.