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  6. Corn raw vs. Heart of palm

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

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How are corn raw and heart of palm different?

  • Corn raw is higher in vitamin B1, magnesium, and vitamin B3; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, vitamin B2, and phosphorus.
  • Daily need coverage for copper for heart of palm is 66% higher.
  • Corn raw contains 4 times more magnesium than heart of palm. While corn raw contains 37mg of magnesium, heart of palm contains only 10mg.
  • Heart of palm has a lower glycemic index (32) than corn raw (52).

Corn, sweet, yellow, raw and Hearts of palm, raw are the varieties used in this article.

Infographic

Corn raw vs Heart of palm 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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%
Contains more MagnesiumMagnesium +270%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +568.9%
Contains more IronIron +225%
Contains more CopperCopper +1092.6%
Contains more ZincZinc +710.9%
Contains more PhosphorusPhosphorus +57.3%
Contains more SeleniumSelenium +16.7%
~equal in Sodium ~14mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B3Vitamin B3 +96.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B2Vitamin B2 +227.3%
Contains more Vitamin B6Vitamin B6 +771%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Heart of palm DV% diff.
Copper 0.054mg 0.644mg 66%
Vitamin B6 0.093mg 0.81mg 55%
Potassium 270mg 1806mg 45%
Zinc 0.46mg 3.73mg 30%
Iron 0.52mg 1.69mg 15%
Vitamin B5 0.717mg 14%
Vitamin B2 0.055mg 0.18mg 10%
Vitamin B1 0.155mg 0.05mg 9%
Phosphorus 89mg 140mg 7%
Manganese 0.163mg 7%
Magnesium 37mg 10mg 6%
Folate 42µg 24µg 5%
Vitamin B3 1.77mg 0.9mg 5%
Choline 23mg 0mg 4%
Polyunsaturated fat 0.487g 0.089g 3%
Vitamin E 0.07mg 0.5mg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Fiber 2g 1.5g 2%
Carbs 18.7g 25.61g 2%
Fats 1.35g 0.2g 2%
Calcium 2mg 18mg 2%
Saturated fat 0.325g 0.046g 1%
Monounsaturated fat 0.432g 0.005g 1%
Calories 86kcal 115kcal 1%
Protein 3.27g 2.7g 1%
Vitamin C 6.8mg 8mg 1%
Vitamin A 9µg 3µg 1%
Net carbs 16.7g 24.11g N/A
Sugar 6.26g 17.16g N/A
Sodium 15mg 14mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +21.1%
Contains more FatsFats +575%
Contains more CarbsCarbs +37%
Contains more OtherOther +215.9%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +8540%
Contains more Poly. FatPolyunsaturated fat +447.2%
Contains less Sat. FatSaturated fat -85.8%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.