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  6. Bran raw vs. Heart of palm

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

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A recap on differences between bran raw and heart of palm

  • Bran raw has more vitamin B1, phosphorus, selenium, fiber, magnesium, and iron; however, heart of palm is higher in vitamin B6, potassium, copper, and vitamin C.
  • Bran raw covers your daily vitamin B1 needs 93% more than heart of palm.
  • Heart of palm contains 65 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while heart of palm contains 0.7µg.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Oat bran, raw and Hearts of palm, raw.

Infographic

Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +2250%
Contains more CalciumCalcium +222.2%
Contains more IronIron +220.1%
Contains more PhosphorusPhosphorus +424.3%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +6357.1%
Contains more PotassiumPotassium +219.1%
Contains more CopperCopper +59.8%
Contains more ZincZinc +19.9%

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.
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 EVitamin E +102%
Contains more Vitamin B1Vitamin B1 +2240%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +116.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +390.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Heart of palm DV% diff.
Manganese 5.63mg 245%
Vitamin B1 1.17mg 0.05mg 93%
Phosphorus 734mg 140mg 85%
Selenium 45.2µg 0.7µg 81%
Fiber 15.4g 1.5g 56%
Magnesium 235mg 10mg 54%
Vitamin B6 0.165mg 0.81mg 50%
Iron 5.41mg 1.69mg 47%
Potassium 566mg 1806mg 36%
Vitamin B5 1.494mg 30%
Protein 17.3g 2.7g 29%
Copper 0.403mg 0.644mg 27%
Polyunsaturated fat 2.766g 0.089g 18%
Carbs 66.22g 25.61g 14%
Fats 7.03g 0.2g 11%
Vitamin C 0mg 8mg 9%
Folate 52µg 24µg 7%
Calories 246kcal 115kcal 7%
Monounsaturated fat 2.376g 0.005g 6%
Saturated fat 1.328g 0.046g 6%
Choline 32.2mg 0mg 6%
Zinc 3.11mg 3.73mg 6%
Calcium 58mg 18mg 4%
Vitamin K 3.2µg 0µg 3%
Vitamin E 1.01mg 0.5mg 3%
Vitamin B2 0.22mg 0.18mg 3%
Net carbs 50.82g 24.11g N/A
Sugar 1.45g 17.16g N/A
Sodium 4mg 14mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B3 0.934mg 0.9mg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +540.7%
Contains more FatsFats +3415%
Contains more CarbsCarbs +158.6%
Contains more OtherOther +45.7%
Contains more WaterWater +961.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +47420%
Contains more Poly. FatPolyunsaturated fat +3007.9%
Contains less Sat. FatSaturated fat -96.5%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.