Heart of palm vs. Wafer — In-Depth Nutrition Comparison
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How are Heart of palm and Wafer different?
- Heart of palm is higher in Vitamin B6, Potassium, Zinc, and Copper, however, Wafer is richer in Iron, Vitamin B1, Vitamin B3, and Magnesium.
- Daily need coverage for Vitamin B6 from Heart of palm is 58% higher.
- Heart of palm contains 9 times more Potassium than Wafer. While Heart of palm contains 1806mg of Potassium, Wafer contains only 210mg.
- Heart of palm has less Sodium.
Hearts of palm, raw and Cookies, chocolate wafers are the varieties used in this article.
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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
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Potassium
+760%
Contains
less
Sodium
-97.6%
Contains
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Zinc
+242.2%
Contains
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Copper
+39.1%
Contains
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Calcium
+72.2%
Contains
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Iron
+137.3%
Contains
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Magnesium
+430%
Contains
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Selenium
+714.3%
Equal in Phosphorus - 132
Contains
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Potassium
+760%
Contains
less
Sodium
-97.6%
Contains
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Zinc
+242.2%
Contains
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Copper
+39.1%
Contains
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Calcium
+72.2%
Contains
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Iron
+137.3%
Contains
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Magnesium
+430%
Contains
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Selenium
+714.3%
Equal in Phosphorus - 132
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
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Vitamin A
+580%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+1488.2%
Contains
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Vitamin E
+44%
Contains
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Vitamin B1
+306%
Contains
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Vitamin B2
+47.8%
Contains
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Vitamin B3
+217.6%
Contains
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Folate
+95.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+580%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+1488.2%
Contains
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Vitamin E
+44%
Contains
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Vitamin B1
+306%
Contains
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Vitamin B2
+47.8%
Contains
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Vitamin B3
+217.6%
Contains
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Folate
+95.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1444.4%
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Protein
+144.4%
Contains
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Fats
+7000%
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Carbs
+183.9%
Equal in Other - 2
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Contains
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Water
+1444.4%
Contains
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Protein
+144.4%
Contains
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Fats
+7000%
Contains
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Carbs
+183.9%
Equal in Other - 2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-98.9%
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Monounsaturated Fat
+97200%
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Polyunsaturated fat
+4566.3%
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
4.241 g
Monounsaturated Fat:
4.865 g
Polyunsaturated fat:
4.153 g
Contains
less
Saturated Fat
-98.9%
Contains
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Monounsaturated Fat
+97200%
Contains
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Polyunsaturated fat
+4566.3%
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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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 24.11g | 69.3g |
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| Protein | 2.7g | 6.6g |
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| Fats | 0.2g | 14.2g |
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| Carbs | 25.61g | 72.7g |
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| Calories | 115kcal | 433kcal |
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| Sugar | 17.16g | 37.43g |
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| Fiber | 1.5g | 3.4g |
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| Calcium | 18mg | 31mg |
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| Iron | 1.69mg | 4.01mg |
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| Magnesium | 10mg | 53mg |
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| Phosphorus | 140mg | 132mg |
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| Potassium | 1806mg | 210mg |
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| Sodium | 14mg | 580mg |
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| Zinc | 3.73mg | 1.09mg |
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| Copper | 0.644mg | 0.463mg |
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| Manganese | 0.696mg |
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| Selenium | 0.7µg | 5.7µg |
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| Vitamin A | 68IU | 10IU |
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| Vitamin A RAE | 3µg | 3µg | |
| Vitamin E | 0.5mg | 0.72mg |
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| Vitamin C | 8mg | 0mg |
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| Vitamin B1 | 0.05mg | 0.203mg |
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| Vitamin B2 | 0.18mg | 0.266mg |
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| Vitamin B3 | 0.9mg | 2.858mg |
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| Vitamin B5 | 0.381mg |
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| Vitamin B6 | 0.81mg | 0.051mg |
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| Folate | 24µg | 47µg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 0µg | 2.4µg |
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| Tryptophan | 0.096mg |
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| Threonine | 0.22mg |
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| Isoleucine | 0.261mg |
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| Leucine | 0.447mg |
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| Lysine | 0.281mg |
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| Methionine | 0.105mg |
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| Phenylalanine | 0.308mg |
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| Valine | 0.323mg |
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| Histidine | 0.128mg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 0.046g | 4.241g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - EPA | 0g | 0.003g |
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| Monounsaturated Fat | 0.005g | 4.865g |
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| Polyunsaturated fat | 0.089g | 4.153g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
26%
22%
Minerals Daily Need Coverage Score
62%
65%
Comparison summary
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Heart of palm is lower in Sugar (difference - 20.27g)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 566mg)
Which food is lower in Cholesterol?
Heart of palm is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 4.195g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 29)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.