Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Heart of palm
  5. Compare
  6. Heart of palm vs. Wild rice raw

Heart of palm vs. Wild rice raw — In-Depth Nutrition Comparison

Compare

Significant differences between heart of palm and wild rice raw

  • Heart of palm has more potassium, vitamin B6, copper, and vitamin C; however, wild rice raw is richer in phosphorus, magnesium, vitamin B3, zinc, fiber, and folate.
  • Wild rice raw covers your daily phosphorus needs 42% more than heart of palm.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Hearts of palm, raw and Wild rice, raw.

Infographic

Heart of palm vs Wild rice raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more PotassiumPotassium +323%
Contains more CopperCopper +22.9%
Contains more MagnesiumMagnesium +1670%
Contains more CalciumCalcium +16.7%
Contains more IronIron +16%
Contains more ZincZinc +59.8%
Contains more PhosphorusPhosphorus +209.3%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +300%

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%
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B6Vitamin B6 +107.2%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B3Vitamin B3 +648.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +295.8%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Wild rice raw DV% diff.
Manganese 1.329mg 58%
Phosphorus 140mg 433mg 42%
Potassium 1806mg 427mg 41%
Magnesium 10mg 177mg 40%
Vitamin B3 0.9mg 6.733mg 36%
Vitamin B6 0.81mg 0.391mg 32%
Protein 2.7g 14.73g 24%
Vitamin B5 1.074mg 21%
Zinc 3.73mg 5.96mg 20%
Fiber 1.5g 6.2g 19%
Folate 24µg 95µg 18%
Carbs 25.61g 74.9g 16%
Copper 0.644mg 0.524mg 13%
Calories 115kcal 357kcal 12%
Vitamin C 8mg 0mg 9%
Choline 0mg 35mg 6%
Vitamin B2 0.18mg 0.262mg 6%
Vitamin B1 0.05mg 0.115mg 5%
Polyunsaturated fat 0.089g 0.676g 4%
Selenium 0.7µg 2.8µg 4%
Iron 1.69mg 1.96mg 3%
Vitamin E 0.5mg 0.82mg 2%
Vitamin K 0µg 1.9µg 2%
Fats 0.2g 1.08g 1%
Saturated fat 0.046g 0.156g 1%
Net carbs 24.11g 68.7g N/A
Calcium 18mg 21mg 0%
Sugar 17.16g 2.5g N/A
Sodium 14mg 7mg 0%
Vitamin A 3µg 1µg 0%
Monounsaturated fat 0.005g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +795.6%
Contains more OtherOther +30.1%
Contains more ProteinProtein +445.6%
Contains more FatsFats +440%
Contains more CarbsCarbs +192.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -70.5%
Contains more Mono. FatMonounsaturated fat +3080%
Contains more Poly. FatPolyunsaturated fat +659.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.