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  6. Porridge vs. Heart of palm

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

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A recap on the differences between porridge and heart of palm

  • Porridge has more iron and calcium; however, heart of palm is higher in copper, vitamin B6, potassium, zinc, phosphorus, vitamin B2, and vitamin C.
  • Heart of palm covers your daily copper needs 67% more than porridge.
  • Heart of palm contains 5 times less calcium than porridge. Porridge contains 87mg of calcium, while heart of palm contains 18mg.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Hearts of palm, raw.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 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 CalciumCalcium +383.3%
Contains more IronIron +121.3%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +11187.5%
Contains more CopperCopper +1510%
Contains more ZincZinc +2769.2%
Contains more PhosphorusPhosphorus +833.3%
~equal in Manganese ~mg

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B2Vitamin B2 +620%
Contains more Vitamin B3Vitamin B3 +73.1%
Contains more Vitamin B6Vitamin B6 +6130.8%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Porridge Heart of palm DV% diff.
Copper 0.04mg 0.644mg 67%
Vitamin B6 0.013mg 0.81mg 61%
Potassium 16mg 1806mg 53%
Zinc 0.13mg 3.73mg 33%
Iron 3.74mg 1.69mg 26%
Phosphorus 15mg 140mg 18%
Vitamin B2 0.025mg 0.18mg 12%
Vitamin C 0mg 8mg 9%
Calcium 87mg 18mg 7%
Carbs 10.52g 25.61g 5%
Selenium 2.8µg 0.7µg 4%
Fiber 0.5g 1.5g 4%
Protein 1.44g 2.7g 3%
Vitamin E 0.02mg 0.5mg 3%
Calories 50kcal 115kcal 3%
Folate 12µg 24µg 3%
Vitamin B3 0.52mg 0.9mg 2%
Magnesium 5mg 10mg 1%
Vitamin B5 0.071mg 1%
Fats 0.21g 0.2g 0%
Net carbs 10.02g 24.11g N/A
Sugar 0.03g 17.16g N/A
Sodium 6mg 14mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B1 0.055mg 0.05mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.033g 0.046g 0%
Monounsaturated fat 0.028g 0.005g 0%
Polyunsaturated fat 0.114g 0.089g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 WaterWater +26.1%
Contains more ProteinProtein +87.5%
Contains more CarbsCarbs +143.4%
Contains more OtherOther +804.5%
~equal in Fats ~0.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 less Sat. FatSaturated fat -28.3%
Contains more Mono. FatMonounsaturated fat +460%
Contains more Poly. FatPolyunsaturated fat +28.1%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.