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  6. Potato bread vs. Heart of palm

Potato bread vs. Heart of palm — In-Depth Nutrition Comparison

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Summary of differences between potato bread and heart of palm

  • Potato bread has more phosphorus, folate, fiber, calcium, and selenium, while heart of palm has more copper, vitamin B6, potassium, and zinc.
  • Heart of palm covers your daily need for copper, 61% more than potato bread.
  • Potato bread contains 27 times more sodium than heart of palm. While potato bread contains 375mg of sodium, heart of palm contains only 14mg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of potato bread is 61.

These are the specific foods used in this comparison Bread, potato and Hearts of palm, raw.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 +180%
Contains more CalciumCalcium +944.4%
Contains more IronIron +33.1%
Contains more PhosphorusPhosphorus +163.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1257.1%
Contains more PotassiumPotassium +151.5%
Contains more CopperCopper +585.1%
Contains more ZincZinc +159%
Contains less SodiumSodium -96.3%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +276%
Contains more Vitamin B3Vitamin B3 +38.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +425%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +69.8%
Contains more Vitamin B6Vitamin B6 +249.1%
~equal in Vitamin E ~0.5mg

All nutrients comparison - raw data values

Nutrient Potato bread Heart of palm DV% diff.
Copper 0.094mg 0.644mg 61%
Vitamin B6 0.232mg 0.81mg 44%
Phosphorus 369mg 140mg 33%
Potassium 718mg 1806mg 32%
Folate 126µg 24µg 26%
Zinc 1.44mg 3.73mg 21%
Protein 12.5g 2.7g 20%
Fiber 6.3g 1.5g 19%
Calcium 188mg 18mg 17%
Selenium 9.5µg 0.7µg 16%
Vitamin B5 0.817mg 16%
Sodium 375mg 14mg 16%
Vitamin B1 0.188mg 0.05mg 12%
Manganese 0.253mg 11%
Vitamin C 0mg 8mg 9%
Calories 266kcal 115kcal 8%
Iron 2.25mg 1.69mg 7%
Carbs 47.07g 25.61g 7%
Vitamin B2 0.106mg 0.18mg 6%
Vitamin B12 0.15µg 0µg 6%
Vitamin K 6.8µg 0µg 6%
Fats 3.13g 0.2g 5%
Magnesium 28mg 10mg 4%
Choline 18.4mg 0mg 3%
Vitamin B3 1.25mg 0.9mg 2%
Vitamin A 24µg 3µg 2%
Polyunsaturated fat 0g 0.089g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 24.11g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 17.16g N/A
Vitamin E 0.47mg 0.5mg 0%
Saturated fat 0g 0.046g 0%
Monounsaturated fat 0g 0.005g 0%
Tryptophan 0.081mg 0%
Threonine 0.224mg 0%
Isoleucine 0.268mg 0%
Leucine 0.44mg 0%
Lysine 0.311mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.285mg 0%
Valine 0.305mg 0%
Histidine 0.143mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +363%
Contains more FatsFats +1465%
Contains more CarbsCarbs +83.8%
Contains more OtherOther +88.4%
Contains more WaterWater +107.2%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.