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  6. Pilaf vs. Heart of palm

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

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The main differences between pilaf and heart of palm

  • Pilaf has more selenium, folate, vitamin B1, vitamin B3, and iron; however, heart of palm has more copper, potassium, vitamin B6, and zinc.
  • Daily need coverage for selenium for pilaf is 58% higher.
  • Heart of palm has 93 times less sodium than pilaf. Pilaf has 1303mg of sodium, while heart of palm has 14mg.
  • Pilaf has a higher glycemic index than heart of palm.

Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Hearts of palm, raw.

Infographic

Pilaf 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.
Pilaf
Pilaf
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 +220%
Contains more CalciumCalcium +361.1%
Contains more IronIron +44.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4528.6%
Contains more PotassiumPotassium +860.6%
Contains more CopperCopper +288%
Contains more ZincZinc +269.3%
Contains less SodiumSodium -98.9%
~equal in Phosphorus ~140mg

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.
Pilaf
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 +33.3%
Contains more Vitamin B1Vitamin B1 +1106%
Contains more Vitamin B3Vitamin B3 +580.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +783.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +95.1%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +106.9%
Contains more Vitamin B6Vitamin B6 +102.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pilaf Heart of palm DV% diff.
Selenium 32.4µg 0.7µg 58%
Sodium 1303mg 14mg 56%
Copper 0.166mg 0.644mg 53%
Potassium 188mg 1806mg 48%
Folate 212µg 24µg 47%
Vitamin B1 0.603mg 0.05mg 46%
Manganese 0.882mg 38%
Vitamin B3 6.127mg 0.9mg 33%
Vitamin B6 0.4mg 0.81mg 32%
Starch 71.23g 29%
Zinc 1.01mg 3.73mg 25%
Carbs 76.31g 25.61g 17%
Protein 10.42g 2.7g 15%
Vitamin B5 0.715mg 14%
Calories 359kcal 115kcal 12%
Iron 2.44mg 1.69mg 9%
Calcium 83mg 18mg 7%
Vitamin B2 0.087mg 0.18mg 7%
Magnesium 32mg 10mg 5%
Vitamin C 4.1mg 8mg 4%
Vitamin E 0.04mg 0.5mg 3%
Choline 17.5mg 0mg 3%
Fats 1.37g 0.2g 2%
Phosphorus 154mg 140mg 2%
Polyunsaturated fat 0.377g 0.089g 2%
Monounsaturated fat 0.373g 0.005g 1%
Saturated fat 0.307g 0.046g 1%
Fiber 1.2g 1.5g 1%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 24.11g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 17.16g N/A
Vitamin A 4µg 3µg 0%
Vitamin K 0.5µg 0µg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 +285.9%
Contains more FatsFats +585%
Contains more CarbsCarbs +198%
Contains more OtherOther +94%
Contains more WaterWater +764.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 +7360%
Contains more Poly. FatPolyunsaturated fat +323.6%
Contains less Sat. FatSaturated fat -85%

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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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.