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
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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.
| 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% |
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 |
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% |
