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  6. Heart of palm vs. Saltine cracker (includes oyster, soda, soup)

Heart of palm vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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Significant differences between heart of palm and saltine cracker (includes oyster, soda, soup)

  • Heart of palm has more copper, vitamin B6, potassium, and zinc; however, saltine cracker (includes oyster, soda, soup) is richer in vitamin B1, iron, vitamin B3, folate, and vitamin B2.
  • Heart of palm covers your daily copper needs 56% more than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) has 12 times less potassium than heart of palm. Heart of palm has 1806mg of potassium, while saltine cracker (includes oyster, soda, soup) has 152mg.
  • Heart of palm contains less sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index. The glycemic index of saltine cracker (includes oyster, soda, soup) is 74, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Hearts of palm, raw and Crackers, saltines (includes oyster, soda, soup).

Infographic

Heart of palm vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more PotassiumPotassium +1088.2%
Contains more CopperCopper +363.3%
Contains more ZincZinc +440.6%
Contains more PhosphorusPhosphorus +37.3%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +130%
Contains more IronIron +229.6%
Contains more SeleniumSelenium +1371.4%
~equal in Calcium ~19mg

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B6Vitamin B6 +841.9%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin B1Vitamin B1 +1304%
Contains more Vitamin B2Vitamin B2 +170.6%
Contains more Vitamin B3Vitamin B3 +615.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +458.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Saltine cracker (includes oyster, soda, soup) DV% diff.
Copper 0.644mg 0.139mg 56%
Vitamin B6 0.81mg 0.086mg 56%
Vitamin B1 0.05mg 0.702mg 54%
Iron 1.69mg 5.57mg 49%
Potassium 1806mg 152mg 49%
Sodium 14mg 941mg 40%
Vitamin B3 0.9mg 6.442mg 35%
Polyunsaturated fat 0.089g 4.835g 32%
Manganese 0.686mg 30%
Starch 67.83g 28%
Folate 24µg 134µg 28%
Zinc 3.73mg 0.69mg 28%
Vitamin B2 0.18mg 0.487mg 24%
Vitamin K 0µg 25.4µg 21%
Selenium 0.7µg 10.3µg 17%
Carbs 25.61g 74.05g 16%
Calories 115kcal 418kcal 15%
Protein 2.7g 9.46g 14%
Fats 0.2g 8.64g 13%
Vitamin B5 0.536mg 11%
Vitamin C 8mg 0mg 9%
Saturated fat 0.046g 1.653g 7%
Phosphorus 140mg 102mg 5%
Fiber 1.5g 2.8g 5%
Monounsaturated fat 0.005g 1.986g 5%
Vitamin E 0.5mg 1.15mg 4%
Vitamin B12 0µg 0.09µg 4%
Magnesium 10mg 23mg 3%
Choline 0mg 16.7mg 3%
Net carbs 24.11g 71.25g N/A
Calcium 18mg 19mg 0%
Sugar 17.16g 1.29g N/A
Vitamin A 3µg 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.116mg 0%
Threonine 0.268mg 0%
Isoleucine 0.333mg 0%
Leucine 0.652mg 0%
Lysine 0.172mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.45mg 0%
Valine 0.399mg 0%
Histidine 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g 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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1276.2%
Contains more ProteinProtein +250.4%
Contains more FatsFats +4220%
Contains more CarbsCarbs +189.1%
Contains more OtherOther +40.7%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +39620%
Contains more Poly. FatPolyunsaturated fat +5332.6%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.