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  6. Heart of palm vs. Yam

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

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Summary of differences between heart of palm and yam

  • Heart of palm has more copper, vitamin B6, zinc, potassium, iron, phosphorus, and vitamin B2, while yam has more fiber, vitamin C, and vitamin B1.
  • Heart of palm covers your daily need for copper, 52% more than yam.
  • Heart of palm contains 16 times more zinc than yam. While heart of palm contains 3.73mg of zinc, yam contains only 0.24mg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Hearts of palm, raw and Yam, raw.

Infographic

Heart of palm vs Yam 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%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more PotassiumPotassium +121.3%
Contains more IronIron +213%
Contains more CopperCopper +261.8%
Contains more ZincZinc +1454.2%
Contains more PhosphorusPhosphorus +154.5%
Contains more MagnesiumMagnesium +110%
Contains less SodiumSodium -35.7%
~equal in Calcium ~17mg
~equal in Selenium ~0.7µg

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%
Yam
Yam
6
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B2Vitamin B2 +462.5%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin B6Vitamin B6 +176.5%
Contains more Vitamin CVitamin C +113.8%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Heart of palm Yam DV% diff.
Copper 0.644mg 0.178mg 52%
Vitamin B6 0.81mg 0.293mg 40%
Zinc 3.73mg 0.24mg 32%
Potassium 1806mg 816mg 29%
Manganese 0.397mg 17%
Iron 1.69mg 0.54mg 14%
Phosphorus 140mg 55mg 12%
Vitamin B2 0.18mg 0.032mg 11%
Vitamin C 8mg 17.1mg 10%
Fiber 1.5g 4.1g 10%
Vitamin B5 0.314mg 6%
Vitamin B1 0.05mg 0.112mg 5%
Magnesium 10mg 21mg 3%
Choline 0mg 16.5mg 3%
Vitamin K 0µg 2.3µg 2%
Protein 2.7g 1.53g 2%
Vitamin B3 0.9mg 0.552mg 2%
Carbs 25.61g 27.88g 1%
Vitamin E 0.5mg 0.35mg 1%
Calories 115kcal 118kcal 0%
Fats 0.2g 0.17g 0%
Net carbs 24.11g 23.78g N/A
Calcium 18mg 17mg 0%
Sugar 17.16g 0.5g N/A
Sodium 14mg 9mg 0%
Vitamin A 3µg 7µg 0%
Selenium 0.7µg 0.7µg 0%
Folate 24µg 23µg 0%
Saturated fat 0.046g 0.037g 0%
Monounsaturated fat 0.005g 0.006g 0%
Polyunsaturated fat 0.089g 0.076g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +76.5%
Contains more FatsFats +17.6%
Contains more OtherOther +142.7%
~equal in Carbs ~27.88g
~equal in Water ~69.6g

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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +17.1%
Contains less Sat. FatSaturated fat -19.6%
Contains more Mono. FatMonounsaturated fat +20%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.