Heart of palm vs. Semolina — In-Depth Nutrition Comparison
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How are heart of palm and semolina different?
- Heart of palm is richer in potassium, copper, vitamin B6, zinc, iron, vitamin B2, and vitamin C, while semolina is higher in selenium, vitamin B3, and vitamin B1.
- Heart of palm covers your daily need for potassium, 48% more than semolina.
- Semolina has a higher glycemic index (54) than heart of palm (32).
Hearts of palm, raw and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.
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 PotassiumPotassium | +937.9% |
| Contains more IronIron | +128.4% |
| Contains more CopperCopper | +126.8% |
| Contains more ZincZinc | +265.7% |
| Contains more MagnesiumMagnesium | +170% |
| Contains more CalciumCalcium | +294.4% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +2742.9% |
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 | +1566.7% |
| Contains more Vitamin B2Vitamin B2 | +260% |
| Contains more Vitamin B6Vitamin B6 | +79.2% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin B1Vitamin B1 | +348% |
| Contains more Vitamin B3Vitamin B3 | +460.9% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 1806mg | 174mg | 48% |
| Manganese | 1.035mg | 45% | |
| Copper | 0.644mg | 0.284mg | 40% |
| Selenium | 0.7µg | 19.9µg | 35% |
| Vitamin B6 | 0.81mg | 0.452mg | 28% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 0.9mg | 5.048mg | 26% |
| Zinc | 3.73mg | 1.02mg | 25% |
| Carbs | 25.61g | 80.89g | 18% |
| Vitamin B1 | 0.05mg | 0.224mg | 15% |
| Vitamin B5 | 0.672mg | 13% | |
| Calories | 115kcal | 374kcal | 13% |
| Iron | 1.69mg | 0.74mg | 12% |
| Protein | 2.7g | 7.51g | 10% |
| Vitamin B2 | 0.18mg | 0.05mg | 10% |
| Vitamin C | 8mg | 0mg | 9% |
| Calcium | 18mg | 71mg | 5% |
| Magnesium | 10mg | 27mg | 4% |
| Folate | 24µg | 8µg | 4% |
| Vitamin E | 0.5mg | 0.03mg | 3% |
| Phosphorus | 140mg | 153mg | 2% |
| Polyunsaturated fat | 0.089g | 0.322g | 2% |
| Saturated fat | 0.046g | 0.294g | 1% |
| Fats | 0.2g | 1.03g | 1% |
| Fiber | 1.5g | 1.8g | 1% |
| Sodium | 14mg | 2mg | 1% |
| Monounsaturated fat | 0.005g | 0.258g | 1% |
| Net carbs | 24.11g | 79.09g | N/A |
| Sugar | 17.16g | 0.33g | N/A |
| Vitamin A | 3µg | 0% | |
| Vitamin K | 0µg | 0.1µg | 0% |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 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:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more WaterWater | +604.9% |
| Contains more OtherOther | +180.3% |
| Contains more ProteinProtein | +178.1% |
| Contains more FatsFats | +415% |
| Contains more CarbsCarbs | +215.9% |
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
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -84.4% |
| Contains more Mono. FatMonounsaturated fat | +5060% |
| Contains more Poly. FatPolyunsaturated fat | +261.8% |
