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  6. Millet raw vs. Heart of palm

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

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Summary of differences between millet raw and heart of palm

  • Millet raw has more vitamin B1, fiber, magnesium, vitamin B3, phosphorus, iron, and folate, while heart of palm has more potassium, vitamin B6, and zinc.
  • Heart of palm covers your daily need for potassium, 47% more than millet raw.
  • Millet raw contains 11 times more magnesium than heart of palm. While millet raw contains 114mg of magnesium, heart of palm contains only 10mg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of millet raw is 71.

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

Infographic

Millet 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 +1040%
Contains more IronIron +78.1%
Contains more CopperCopper +16.5%
Contains more PhosphorusPhosphorus +103.6%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +285.7%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +826.2%
Contains more ZincZinc +122%

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +742%
Contains more Vitamin B2Vitamin B2 +61.1%
Contains more Vitamin B3Vitamin B3 +424.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +254.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B6Vitamin B6 +110.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Millet raw Heart of palm DV% diff.
Manganese 1.632mg 71%
Potassium 195mg 1806mg 47%
Vitamin B6 0.384mg 0.81mg 33%
Vitamin B1 0.421mg 0.05mg 31%
Fiber 8.5g 1.5g 28%
Magnesium 114mg 10mg 25%
Vitamin B3 4.72mg 0.9mg 24%
Phosphorus 285mg 140mg 21%
Zinc 1.68mg 3.73mg 19%
Vitamin B5 0.848mg 17%
Protein 11.02g 2.7g 17%
Iron 3.01mg 1.69mg 17%
Carbs 72.85g 25.61g 16%
Folate 85µg 24µg 15%
Polyunsaturated fat 2.134g 0.089g 14%
Calories 378kcal 115kcal 13%
Copper 0.75mg 0.644mg 12%
Vitamin C 0mg 8mg 9%
Vitamin B2 0.29mg 0.18mg 8%
Fats 4.22g 0.2g 6%
Selenium 2.7µg 0.7µg 4%
Saturated fat 0.723g 0.046g 3%
Vitamin E 0.05mg 0.5mg 3%
Monounsaturated fat 0.773g 0.005g 2%
Vitamin K 0.9µg 0µg 1%
Calcium 8mg 18mg 1%
Net carbs 64.35g 24.11g N/A
Sugar 17.16g N/A
Sodium 5mg 14mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +308.1%
Contains more FatsFats +2010%
Contains more CarbsCarbs +184.5%
Contains more OtherOther +62.8%
Contains more WaterWater +701.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +15360%
Contains more Poly. FatPolyunsaturated fat +2297.8%
Contains less Sat. FatSaturated fat -93.6%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.