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  6. Heart of palm vs. Waffle

Heart of palm vs. Waffle — In-Depth Nutrition Comparison

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How are heart of palm and waffle different?

  • Heart of palm is higher in copper, vitamin B6, potassium, and zinc; however, waffle is richer in selenium, calcium, and vitamin B1.
  • Daily need coverage for selenium for waffle is 83% higher.
  • Heart of palm contains 14 times more vitamin B6 than waffle. While heart of palm contains 0.81mg of vitamin B6, waffle contains only 0.056mg.
  • Heart of palm has less sodium.
  • Heart of palm has a lower glycemic index (32) than waffle (76).

Hearts of palm, raw and Waffles, plain, prepared from recipe are the varieties used in this article.

Infographic

Heart of palm vs Waffle 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%
Waffle
Waffle
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more PotassiumPotassium +1035.8%
Contains more CopperCopper +938.7%
Contains more ZincZinc +448.5%
Contains less SodiumSodium -97.3%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +1316.7%
Contains more IronIron +36.7%
Contains more PhosphorusPhosphorus +35.7%
Contains more SeleniumSelenium +6500%

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%
Waffle
Waffle
7
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +1346.4%
Contains more Vitamin AVitamin A +2066.7%
Contains more Vitamin B1Vitamin B1 +426%
Contains more Vitamin B2Vitamin B2 +92.8%
Contains more Vitamin B3Vitamin B3 +130.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +91.7%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Waffle DV% diff.
Selenium 0.7µg 46.2µg 83%
Copper 0.644mg 0.062mg 65%
Vitamin B6 0.81mg 0.056mg 58%
Potassium 1806mg 159mg 48%
Polyunsaturated fat 0.089g 6.785g 45%
Zinc 3.73mg 0.68mg 28%
Calcium 18mg 255mg 24%
Cholesterol 0mg 69mg 23%
Sodium 14mg 511mg 22%
Fats 0.2g 14.1g 21%
Vitamin B1 0.05mg 0.263mg 18%
Saturated fat 0.046g 2.866g 13%
Vitamin B2 0.18mg 0.347mg 13%
Manganese 0.265mg 12%
Vitamin B12 0µg 0.25µg 10%
Vitamin B5 0.485mg 10%
Protein 2.7g 7.9g 10%
Monounsaturated fat 0.005g 3.521g 9%
Calories 115kcal 291kcal 9%
Iron 1.69mg 2.31mg 8%
Vitamin C 8mg 0.4mg 8%
Phosphorus 140mg 190mg 7%
Vitamin B3 0.9mg 2.073mg 7%
Vitamin A 3µg 65µg 7%
Folate 24µg 46µg 6%
Fiber 1.5g 6%
Vitamin E 0.5mg 3%
Magnesium 10mg 19mg 2%
Carbs 25.61g 32.9g 2%
Net carbs 24.11g 32.9g N/A
Sugar 17.16g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +65.5%
Contains more ProteinProtein +192.6%
Contains more FatsFats +6950%
Contains more CarbsCarbs +28.5%
Contains more OtherOther +55.8%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +70320%
Contains more Poly. FatPolyunsaturated fat +7523.6%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.