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  6. Heart of palm vs. Garlic powder

Heart of palm vs. Garlic powder — In-Depth Nutrition Comparison

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Important differences between heart of palm and garlic powder

  • Heart of palm has more potassium and copper; however, garlic powder is richer in vitamin B6, iron, selenium, phosphorus, vitamin B1, fiber, magnesium, and choline.
  • Garlic powder's daily need coverage for vitamin B6 is 65% more.
  • Heart of palm contains 2 times more potassium than garlic powder. Heart of palm contains 1806mg of potassium, while garlic powder contains 1193mg.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of garlic powder is 5.

The food varieties used in the comparison are Hearts of palm, raw and Spices, garlic powder.

Infographic

Heart of palm vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more PotassiumPotassium +51.4%
Contains more CopperCopper +20.8%
Contains more ZincZinc +24.7%
Contains less SodiumSodium -76.7%
Contains more MagnesiumMagnesium +670%
Contains more CalciumCalcium +338.9%
Contains more IronIron +234.3%
Contains more PhosphorusPhosphorus +195.7%
Contains more SeleniumSelenium +3314.3%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more Vitamin EVitamin E +34%
Contains more Vitamin B1Vitamin B1 +770%
Contains more Vitamin B6Vitamin B6 +104.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +95.8%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Garlic powder DV% diff.
Vitamin B6 0.81mg 1.654mg 65%
Iron 1.69mg 5.65mg 50%
Manganese 0.979mg 43%
Selenium 0.7µg 23.9µg 42%
Phosphorus 140mg 414mg 39%
Vitamin B1 0.05mg 0.435mg 32%
Fiber 1.5g 9g 30%
Protein 2.7g 16.55g 28%
Potassium 1806mg 1193mg 18%
Carbs 25.61g 72.73g 16%
Magnesium 10mg 77mg 16%
Vitamin B5 0.743mg 15%
Choline 0mg 67.5mg 12%
Copper 0.644mg 0.533mg 12%
Calories 115kcal 331kcal 11%
Vitamin C 8mg 1.2mg 8%
Zinc 3.73mg 2.99mg 7%
Folate 24µg 47µg 6%
Calcium 18mg 79mg 6%
Vitamin B2 0.18mg 0.141mg 3%
Sodium 14mg 60mg 2%
Vitamin E 0.5mg 0.67mg 1%
Vitamin B3 0.9mg 0.796mg 1%
Fats 0.2g 0.73g 1%
Saturated fat 0.046g 0.249g 1%
Polyunsaturated fat 0.089g 0.178g 1%
Net carbs 24.11g 63.73g N/A
Sugar 17.16g 2.43g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.4µg 0%
Monounsaturated fat 0.005g 0.115g 0%
Tryptophan 0.121mg 0%
Threonine 0.374mg 0%
Isoleucine 0.414mg 0%
Leucine 0.728mg 0%
Lysine 0.768mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.525mg 0%
Valine 0.667mg 0%
Histidine 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +977.5%
Contains more ProteinProtein +513%
Contains more FatsFats +265%
Contains more CarbsCarbs +184%
Contains more OtherOther +77.9%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -81.5%
Contains more Mono. FatMonounsaturated fat +2200%
Contains more Poly. FatPolyunsaturated fat +100%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.