Oats vs. Heart of palm — In-Depth Nutrition Comparison
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Significant differences between oats and heart of palm
- Oats have more vitamin B1, phosphorus, magnesium, iron, fiber, and folate; however, heart of palm is richer in vitamin B6, potassium, and vitamin C.
- Oats cover your daily vitamin B1 needs 59% more than heart of palm.
- Heart of palm has 26 times less saturated fat than oats. Oats have 1.217g of saturated fat, while heart of palm has 0.046g.
- Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of heart of palm is 32.
Specific food types used in this comparison are Oats and Hearts of palm, raw.
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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.
| Contains more MagnesiumMagnesium | +1670% |
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +179.3% |
| Contains more PhosphorusPhosphorus | +273.6% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +321% |
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.
| Contains more Vitamin B1Vitamin B1 | +1426% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +29.5% |
| Contains more Vitamin B6Vitamin B6 | +580.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 214% | |
| Vitamin B1 | 0.763mg | 0.05mg | 59% |
| Phosphorus | 523mg | 140mg | 55% |
| Vitamin B6 | 0.119mg | 0.81mg | 53% |
| Potassium | 429mg | 1806mg | 41% |
| Magnesium | 177mg | 10mg | 40% |
| Iron | 4.72mg | 1.69mg | 38% |
| Fiber | 10.6g | 1.5g | 36% |
| Protein | 16.89g | 2.7g | 28% |
| Vitamin B5 | 1.349mg | 27% | |
| Polyunsaturated fat | 2.535g | 0.089g | 16% |
| Carbs | 66.27g | 25.61g | 14% |
| Calories | 389kcal | 115kcal | 14% |
| Fats | 6.9g | 0.2g | 10% |
| Vitamin C | 0mg | 8mg | 9% |
| Folate | 56µg | 24µg | 8% |
| Monounsaturated fat | 2.178g | 0.005g | 5% |
| Saturated fat | 1.217g | 0.046g | 5% |
| Calcium | 54mg | 18mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B2 | 0.139mg | 0.18mg | 3% |
| Copper | 0.626mg | 0.644mg | 2% |
| Zinc | 3.97mg | 3.73mg | 2% |
| Selenium | 0.7µg | 1% | |
| Sodium | 2mg | 14mg | 1% |
| Net carbs | 55.67g | 24.11g | N/A |
| Sugar | 17.16g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B3 | 0.961mg | 0.9mg | 0% |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +525.6% |
| Contains more FatsFats | +3350% |
| Contains more CarbsCarbs | +158.8% |
| Contains more WaterWater | +745.5% |
| Contains more OtherOther | +15.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
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 | +43460% |
| Contains more Poly. FatPolyunsaturated fat | +2748.3% |
| Contains less Sat. FatSaturated fat | -96.2% |
