Heart of palm vs. Flour — In-Depth Nutrition Comparison
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Summary of differences between heart of palm and flour
- Heart of palm has more vitamin B6, copper, potassium, and zinc, while flour has more vitamin B1, selenium, folate, iron, vitamin B3, and vitamin B2.
- Flour covers your daily need for vitamin B1, 61% more than heart of palm.
- Heart of palm contains 18 times more vitamin B6 than flour. While heart of palm contains 0.81mg of vitamin B6, flour contains only 0.044mg.
- Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of flour is 72.
These are the specific foods used in this comparison Hearts of palm, raw and Wheat flour, white, all-purpose, enriched, bleached.
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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 CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +1587.9% |
| Contains more CopperCopper | +347.2% |
| Contains more ZincZinc | +432.9% |
| Contains more PhosphorusPhosphorus | +29.6% |
| Contains more MagnesiumMagnesium | +120% |
| Contains more IronIron | +174.6% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +4742.9% |
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 | +733.3% |
| Contains more Vitamin B6Vitamin B6 | +1740.9% |
| Contains more Vitamin B1Vitamin B1 | +1470% |
| Contains more Vitamin B2Vitamin B2 | +174.4% |
| Contains more Vitamin B3Vitamin B3 | +556% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +662.5% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.05mg | 0.785mg | 61% |
| Selenium | 0.7µg | 33.9µg | 60% |
| Vitamin B6 | 0.81mg | 0.044mg | 59% |
| Copper | 0.644mg | 0.144mg | 56% |
| Potassium | 1806mg | 107mg | 50% |
| Folate | 24µg | 183µg | 40% |
| Iron | 1.69mg | 4.64mg | 37% |
| Vitamin B3 | 0.9mg | 5.904mg | 31% |
| Manganese | 0.682mg | 30% | |
| Zinc | 3.73mg | 0.7mg | 28% |
| Vitamin B2 | 0.18mg | 0.494mg | 24% |
| Carbs | 25.61g | 76.31g | 17% |
| Protein | 2.7g | 10.33g | 15% |
| Calories | 115kcal | 364kcal | 12% |
| Vitamin B5 | 0.438mg | 9% | |
| Vitamin C | 8mg | 0mg | 9% |
| Phosphorus | 140mg | 108mg | 5% |
| Fiber | 1.5g | 2.7g | 5% |
| Magnesium | 10mg | 22mg | 3% |
| Vitamin E | 0.5mg | 0.06mg | 3% |
| Polyunsaturated fat | 0.089g | 0.413g | 2% |
| Choline | 0mg | 10.4mg | 2% |
| Fats | 0.2g | 0.98g | 1% |
| Sodium | 14mg | 2mg | 1% |
| Net carbs | 24.11g | 73.61g | N/A |
| Calcium | 18mg | 15mg | 0% |
| Sugar | 17.16g | 0.27g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Saturated fat | 0.046g | 0.155g | 0% |
| Monounsaturated fat | 0.005g | 0.087g | 0% |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 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:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
| Contains more WaterWater | +483.1% |
| Contains more OtherOther | +332.6% |
| Contains more ProteinProtein | +282.6% |
| Contains more FatsFats | +390% |
| Contains more CarbsCarbs | +198% |
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
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
| Contains less Sat. FatSaturated fat | -70.3% |
| Contains more Mono. FatMonounsaturated fat | +1640% |
| Contains more Poly. FatPolyunsaturated fat | +364% |
