Heart of palm vs. Khorasan wheat — In-Depth Nutrition Comparison
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Significant differences between Heart of palm and Khorasan wheat
- Heart of palm has more Vitamin B6, Potassium, and Copper, however, Khorasan wheat is richer in Selenium, Vitamin B1, Fiber, Vitamin B3, Phosphorus, Magnesium, and Iron.
- Khorasan wheat covers your daily Selenium needs 147% more than Heart of palm.
- Khorasan wheat has 4 times less Potassium than Heart of palm. Heart of palm has 1806mg of Potassium, while Khorasan wheat has 403mg.
Specific food types used in this comparison are Hearts of palm, raw and Wheat, KAMUT khorasan, uncooked.
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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
+348.1%
Contains
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Copper
+27.3%
Contains
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Calcium
+22.2%
Contains
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Iron
+123.1%
Contains
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Magnesium
+1200%
Contains
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Phosphorus
+160%
Contains
less
Sodium
-64.3%
Contains
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Selenium
+11542.9%
Equal in Zinc - 3.68
Contains
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Potassium
+348.1%
Contains
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Copper
+27.3%
Contains
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Calcium
+22.2%
Contains
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Iron
+123.1%
Contains
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Magnesium
+1200%
Contains
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Phosphorus
+160%
Contains
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Sodium
-64.3%
Contains
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Selenium
+11542.9%
Equal in Zinc - 3.68
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.
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Contains
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Vitamin A
+580%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+212.7%
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Vitamin E
+22%
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Vitamin B1
+1032%
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Vitamin B3
+608.3%
Contains
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Vitamin K
+∞%
Equal in Vitamin B2 - 0.184
Contains
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Vitamin A
+580%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+212.7%
Contains
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Vitamin E
+22%
Contains
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Vitamin B1
+1032%
Contains
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Vitamin B3
+608.3%
Contains
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Vitamin K
+∞%
Equal in Vitamin B2 - 0.184
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+527.8%
Contains
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Other
+18.5%
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Protein
+438.5%
Contains
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Fats
+965%
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Carbs
+175.6%
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
Contains
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Water
+527.8%
Contains
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Other
+18.5%
Contains
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Protein
+438.5%
Contains
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Fats
+965%
Contains
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Carbs
+175.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-76.5%
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Monounsaturated Fat
+4160%
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Polyunsaturated fat
+597.8%
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
0.196 g
Monounsaturated Fat:
0.213 g
Polyunsaturated fat:
0.621 g
Contains
less
Saturated Fat
-76.5%
Contains
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Monounsaturated Fat
+4160%
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Polyunsaturated fat
+597.8%
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 24.11g | 59.48g |
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| Protein | 2.7g | 14.54g |
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| Fats | 0.2g | 2.13g |
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| Carbs | 25.61g | 70.58g |
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| Calories | 115kcal | 337kcal |
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| Starch | 52.41g |
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| Fructose | 0.11g |
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| Sugar | 17.16g | 7.84g |
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| Fiber | 1.5g | 11.1g |
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| Calcium | 18mg | 22mg |
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| Iron | 1.69mg | 3.77mg |
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| Magnesium | 10mg | 130mg |
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| Phosphorus | 140mg | 364mg |
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| Potassium | 1806mg | 403mg |
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| Sodium | 14mg | 5mg |
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| Zinc | 3.73mg | 3.68mg |
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| Copper | 0.644mg | 0.506mg |
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| Manganese | 2.735mg |
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| Selenium | 0.7µg | 81.5µg |
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| Vitamin A | 68IU | 10IU |
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| Vitamin A RAE | 3µg | 1µg |
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| Vitamin E | 0.5mg | 0.61mg |
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| Vitamin C | 8mg | 0mg |
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| Vitamin B1 | 0.05mg | 0.566mg |
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| Vitamin B2 | 0.18mg | 0.184mg |
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| Vitamin B3 | 0.9mg | 6.375mg |
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| Vitamin B5 | 0.949mg |
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| Vitamin B6 | 0.81mg | 0.259mg |
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| Folate | 24µg |
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| Vitamin K | 0µg | 1.8µg |
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| Tryptophan | 0.13mg |
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| Threonine | 0.442mg |
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| Isoleucine | 0.566mg |
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| Leucine | 1.112mg |
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| Lysine | 0.416mg |
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| Methionine | 0.251mg |
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| Phenylalanine | 0.772mg |
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| Valine | 0.687mg |
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| Histidine | 0.379mg |
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| Trans Fat | 0g | 0.005g |
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| Saturated Fat | 0.046g | 0.196g |
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| Monounsaturated Fat | 0.005g | 0.213g |
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| Polyunsaturated fat | 0.089g | 0.621g |
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| Omega-3 - ALA | 0.048g |
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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%
36%
Minerals Daily Need Coverage Score
62%
150%
Comparison summary
Which food is lower in Sugar?
Khorasan wheat is lower in Sugar (difference - 9.32g)
Which food contains less Sodium?
Khorasan wheat contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.15g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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.