Heart of palm vs. Teff — In-Depth Nutrition Comparison
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A recap on differences between heart of palm and teff
- Heart of palm has more vitamin B6, potassium, copper, zinc, and vitamin B2; however, teff is higher in vitamin B1, magnesium, and fiber.
- Heart of palm covers your daily vitamin B6 needs 55% more than teff.
- Teff contains 17 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while teff contains 107mg.
- The glycemic index of teff is higher.
Food varieties used in this article are Hearts of palm, raw and Teff, cooked.
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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 | +1587.9% |
| Contains more CopperCopper | +185% |
| Contains more ZincZinc | +236% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +172.2% |
| Contains more IronIron | +21.3% |
| Contains less SodiumSodium | -42.9% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +445.5% |
| Contains more Vitamin B6Vitamin B6 | +735.1% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +266% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.86mg | 124% | |
| Vitamin B6 | 0.81mg | 0.097mg | 55% |
| Potassium | 1806mg | 107mg | 50% |
| Copper | 0.644mg | 0.226mg | 46% |
| Zinc | 3.73mg | 1.11mg | 24% |
| Vitamin B1 | 0.05mg | 0.183mg | 11% |
| Vitamin B2 | 0.18mg | 0.033mg | 11% |
| Magnesium | 10mg | 50mg | 10% |
| Vitamin C | 8mg | 9% | |
| Fiber | 1.5g | 2.8g | 5% |
| Iron | 1.69mg | 2.05mg | 5% |
| Calcium | 18mg | 49mg | 3% |
| Phosphorus | 140mg | 120mg | 3% |
| Vitamin E | 0.5mg | 3% | |
| Protein | 2.7g | 3.87g | 2% |
| Carbs | 25.61g | 19.86g | 2% |
| Folate | 24µg | 18µg | 2% |
| Polyunsaturated fat | 0.089g | 1% | |
| Calories | 115kcal | 101kcal | 1% |
| Fats | 0.2g | 0.65g | 1% |
| Selenium | 0.7µg | 1% | |
| Net carbs | 24.11g | 17.06g | N/A |
| Sugar | 17.16g | N/A | |
| Sodium | 14mg | 8mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B3 | 0.9mg | 0.909mg | 0% |
| Saturated fat | 0.046g | 0% | |
| Monounsaturated fat | 0.005g | 0% | |
| Tryptophan | 0.041mg | 0% | |
| Threonine | 0.149mg | 0% | |
| Isoleucine | 0.146mg | 0% | |
| Leucine | 0.311mg | 0% | |
| Lysine | 0.109mg | 0% | |
| Methionine | 0.125mg | 0% | |
| Phenylalanine | 0.203mg | 0% | |
| Valine | 0.2mg | 0% | |
| Histidine | 0.088mg | 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:
3.87 g
Fats:
0.65 g
Carbs:
19.86 g
Water:
74.93 g
Other:
0.69 g
| Contains more CarbsCarbs | +29% |
| Contains more OtherOther | +188.4% |
| Contains more ProteinProtein | +43.3% |
| Contains more FatsFats | +225% |
~equal in
Water
~74.93g
