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  6. Poppy seed vs. Heart of palm

Poppy seed vs. Heart of palm — In-Depth Nutrition Comparison

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A recap on differences between poppy seed and heart of palm

  • Poppy seed has more calcium, copper, phosphorus, iron, magnesium, fiber, vitamin B1, and zinc; however, heart of palm is higher in vitamin B6 and potassium.
  • Poppy seed covers your daily calcium needs 142% more than heart of palm.
  • Heart of palm contains 35 times less magnesium than poppy seed. Poppy seed contains 347mg of magnesium, while heart of palm contains 10mg.
  • The glycemic index of heart of palm is higher.

Food varieties used in this article are Spices, poppy seed and Hearts of palm, raw.

Infographic

Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
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 +3370%
Contains more CalciumCalcium +7888.9%
Contains more IronIron +477.5%
Contains more CopperCopper +152.6%
Contains more ZincZinc +111.8%
Contains more PhosphorusPhosphorus +521.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1828.6%
Contains more PotassiumPotassium +151.2%
Contains less SodiumSodium -46.2%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +254%
Contains more Vitamin B1Vitamin B1 +1608%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +241.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B6Vitamin B6 +227.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Poppy seed Heart of palm DV% diff.
Manganese 6.707mg 292%
Polyunsaturated fat 28.569g 0.089g 190%
Calcium 1438mg 18mg 142%
Copper 1.627mg 0.644mg 109%
Phosphorus 870mg 140mg 104%
Iron 9.76mg 1.69mg 101%
Magnesium 347mg 10mg 80%
Fiber 19.5g 1.5g 72%
Vitamin B1 0.854mg 0.05mg 67%
Fats 41.56g 0.2g 64%
Vitamin B6 0.247mg 0.81mg 43%
Zinc 7.9mg 3.73mg 38%
Potassium 719mg 1806mg 32%
Protein 17.99g 2.7g 31%
Selenium 13.5µg 0.7µg 23%
Calories 525kcal 115kcal 21%
Saturated fat 4.517g 0.046g 20%
Monounsaturated fat 5.982g 0.005g 15%
Folate 82µg 24µg 15%
Vitamin E 1.77mg 0.5mg 8%
Vitamin C 1mg 8mg 8%
Vitamin B2 0.1mg 0.18mg 6%
Vitamin B5 0.324mg 6%
Choline 8.8mg 0mg 2%
Sodium 26mg 14mg 1%
Carbs 28.13g 25.61g 1%
Net carbs 8.63g 24.11g N/A
Sugar 2.99g 17.16g N/A
Vitamin A 0µg 3µg 0%
Vitamin B3 0.896mg 0.9mg 0%
Tryptophan 0.184mg 0%
Threonine 0.686mg 0%
Isoleucine 0.819mg 0%
Leucine 1.321mg 0%
Lysine 0.952mg 0%
Methionine 0.502mg 0%
Phenylalanine 0.758mg 0%
Valine 1.095mg 0%
Histidine 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 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 +566.3%
Contains more FatsFats +20680%
Contains more OtherOther +220.1%
Contains more WaterWater +1068.1%
~equal in Carbs ~25.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 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 +119540%
Contains more Poly. FatPolyunsaturated fat +32000%
Contains less Sat. FatSaturated fat -99%

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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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.