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

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How are quinoa and heart of palm different?

  • Quinoa is higher in magnesium and fiber; however, heart of palm is richer in vitamin B6, copper, potassium, zinc, vitamin C, and vitamin B2.
  • Daily need coverage for vitamin B6 for heart of palm is 53% higher.
  • Heart of palm has a lower glycemic index (32) than quinoa (53).

Quinoa, cooked and Hearts of palm, raw are the varieties used in this article.

Infographic

Quinoa vs Heart of palm infographic
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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.
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 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 MagnesiumMagnesium +540%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +300%
Contains more PotassiumPotassium +950%
Contains more IronIron +13.4%
Contains more CopperCopper +235.4%
Contains more ZincZinc +242.2%
~equal in Calcium ~18mg
~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.
Quinoa
4
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 +26%
Contains more Vitamin B1Vitamin B1 +114%
Contains more FolateFolate +75%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +118.4%
Contains more Vitamin B6Vitamin B6 +558.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +63%
Contains more FatsFats +860%
Contains more CarbsCarbs +20.2%
Contains more OtherOther +158.4%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +10460%
Contains more Poly. FatPolyunsaturated fat +1111.2%
Contains less Sat. FatSaturated fat -80.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Heart of palm
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Heart of palm DV% diff.
Vitamin B6 0.123mg 0.81mg 53%
Copper 0.192mg 0.644mg 50%
Potassium 172mg 1806mg 48%
Manganese 0.631mg 27%
Zinc 1.09mg 3.73mg 24%
Magnesium 64mg 10mg 13%
Vitamin C 0mg 8mg 9%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.089g 7%
Vitamin B2 0.11mg 0.18mg 5%
Vitamin B1 0.107mg 0.05mg 5%
Folate 42µg 24µg 5%
Fiber 2.8g 1.5g 5%
Choline 23mg 0mg 4%
Selenium 2.8µg 0.7µg 4%
Iron 1.49mg 1.69mg 3%
Protein 4.4g 2.7g 3%
Fats 1.92g 0.2g 3%
Vitamin B3 0.412mg 0.9mg 3%
Phosphorus 152mg 140mg 2%
Saturated fat 0.231g 0.046g 1%
Vitamin E 0.63mg 0.5mg 1%
Monounsaturated fat 0.528g 0.005g 1%
Carbs 21.3g 25.61g 1%
Calories 120kcal 115kcal 0%
Net carbs 18.5g 24.11g N/A
Calcium 17mg 18mg 0%
Sugar 0.87g 17.16g N/A
Sodium 7mg 14mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Quinoa
24%
Heart of palm
Minerals Daily Need Coverage Score
38%
Quinoa
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 16.29g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.185g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.