Heart of palm vs. Teff — In-Depth Nutrition Comparison
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The main differences between heart of palm and teff
- Heart of palm has more potassium and vitamin B6; however, teff has more iron, magnesium, phosphorus, vitamin B1, fiber, copper, calcium, and vitamin B3.
- Daily need coverage for iron for teff is 74% higher.
- Teff has 4 times less potassium than heart of palm. Heart of palm has 1806mg of potassium, while teff has 427mg.
Food types used in this article are Hearts of palm, raw and Teff, uncooked.
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 | +323% |
| Contains more MagnesiumMagnesium | +1740% |
| Contains more CalciumCalcium | +900% |
| Contains more IronIron | +351.5% |
| Contains more CopperCopper | +25.8% |
| Contains more PhosphorusPhosphorus | +206.4% |
| Contains less SodiumSodium | -14.3% |
| Contains more SeleniumSelenium | +528.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +525% |
| Contains more Vitamin B6Vitamin B6 | +68% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B1Vitamin B1 | +680% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +273.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
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:
13.3 g
Fats:
2.38 g
Carbs:
73.13 g
Water:
8.82 g
Other:
2.37 g
| Contains more WaterWater | +688% |
| Contains more ProteinProtein | +392.6% |
| Contains more FatsFats | +1090% |
| Contains more CarbsCarbs | +185.6% |
| Contains more OtherOther | +19.1% |
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
0.449 g
Monounsaturated fat:
Mono. Fat
0.589 g
Polyunsaturated fat:
Poly. Fat
1.071 g
| Contains less Sat. FatSaturated fat | -89.8% |
| Contains more Mono. FatMonounsaturated fat | +11680% |
| Contains more Poly. FatPolyunsaturated fat | +1103.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 9.24mg | 402% | |
| Iron | 1.69mg | 7.63mg | 74% |
| Magnesium | 10mg | 184mg | 41% |
| Phosphorus | 140mg | 429mg | 41% |
| Potassium | 1806mg | 427mg | 41% |
| Vitamin B1 | 0.05mg | 0.39mg | 28% |
| Fiber | 1.5g | 8g | 26% |
| Vitamin B6 | 0.81mg | 0.482mg | 25% |
| Protein | 2.7g | 13.3g | 21% |
| Vitamin B5 | 0.942mg | 19% | |
| Copper | 0.644mg | 0.81mg | 18% |
| Carbs | 25.61g | 73.13g | 16% |
| Calcium | 18mg | 180mg | 16% |
| Vitamin B3 | 0.9mg | 3.363mg | 15% |
| Starch | 36.56g | 15% | |
| Calories | 115kcal | 367kcal | 13% |
| Vitamin C | 8mg | 9% | |
| Polyunsaturated fat | 0.089g | 1.071g | 7% |
| Selenium | 0.7µg | 4.4µg | 7% |
| Vitamin B2 | 0.18mg | 0.27mg | 7% |
| Folate | 24µg | 6% | |
| Vitamin E | 0.5mg | 0.08mg | 3% |
| Fats | 0.2g | 2.38g | 3% |
| Saturated fat | 0.046g | 0.449g | 2% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Choline | 0mg | 13.1mg | 2% |
| Zinc | 3.73mg | 3.63mg | 1% |
| Fructose | 0.47g | 1% | |
| Monounsaturated fat | 0.005g | 0.589g | 1% |
| Net carbs | 24.11g | 65.13g | N/A |
| Sugar | 17.16g | 1.84g | N/A |
| Sodium | 14mg | 12mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.139mg | 0% | |
| Threonine | 0.51mg | 0% | |
| Isoleucine | 0.501mg | 0% | |
| Leucine | 1.068mg | 0% | |
| Lysine | 0.376mg | 0% | |
| Methionine | 0.428mg | 0% | |
| Phenylalanine | 0.698mg | 0% | |
| Valine | 0.686mg | 0% | |
| Histidine | 0.301mg | 0% | |
| Omega-3 - ALA | 0.135g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
62%
229%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 15.32g)
Which food contains less Sodium?
Teff contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.403g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.