Quinoa vs. Heart of palm — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
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
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
24%
Minerals Daily Need Coverage Score
38%
62%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 16.29g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.185g)
Which food is lower in glycemic index?
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.