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  6. Brown rice vs. Heart of palm

Brown rice vs. Heart of palm — In-Depth Nutrition Comparison

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How are brown rice and heart of palm different?

  • Brown rice is higher in vitamin B1, vitamin B3, and selenium; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, vitamin C, and vitamin B2.
  • Daily need coverage for copper for heart of palm is 60% higher.
  • Brown rice contains 8 times more selenium than heart of palm. While brown rice contains 5.8µg of selenium, heart of palm contains only 0.7µg.
  • Heart of palm has a lower glycemic index (32) than brown rice (66).

Rice, brown, long-grain, cooked and Hearts of palm, raw are the varieties used in this article.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +290%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +728.6%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +2000%
Contains more IronIron +201.8%
Contains more CopperCopper +507.5%
Contains more ZincZinc +425.4%
Contains more PhosphorusPhosphorus +35.9%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 B1Vitamin B1 +256%
Contains more Vitamin B3Vitamin B3 +184.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B2Vitamin B2 +160.9%
Contains more Vitamin B6Vitamin B6 +558.5%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Heart of palm DV% diff.
Copper 0.106mg 0.644mg 60%
Vitamin B6 0.123mg 0.81mg 53%
Potassium 86mg 1806mg 51%
Manganese 0.974mg 42%
Zinc 0.71mg 3.73mg 27%
Iron 0.56mg 1.69mg 14%
Vitamin B1 0.178mg 0.05mg 11%
Vitamin B3 2.561mg 0.9mg 10%
Starch 24.79g 10%
Selenium 5.8µg 0.7µg 9%
Vitamin B2 0.069mg 0.18mg 9%
Vitamin C 0mg 8mg 9%
Vitamin B5 0.38mg 8%
Magnesium 39mg 10mg 7%
Phosphorus 103mg 140mg 5%
Folate 9µg 24µg 4%
Calcium 3mg 18mg 2%
Polyunsaturated fat 0.366g 0.089g 2%
Vitamin E 0.17mg 0.5mg 2%
Choline 9.2mg 0mg 2%
Saturated fat 0.26g 0.046g 1%
Monounsaturated fat 0.369g 0.005g 1%
Fats 0.97g 0.2g 1%
Calories 123kcal 115kcal 0%
Protein 2.74g 2.7g 0%
Carbs 25.58g 25.61g 0%
Net carbs 23.98g 24.11g N/A
Sugar 0.24g 17.16g N/A
Fiber 1.6g 1.5g 0%
Sodium 4mg 14mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 FatsFats +385%
Contains more OtherOther +352.3%
~equal in Protein ~2.7g
~equal in Carbs ~25.61g
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +7280%
Contains more Poly. FatPolyunsaturated fat +311.2%
Contains less Sat. FatSaturated fat -82.3%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.