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

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What are the differences between rice and heart of palm?

  • Rice is higher in selenium, vitamin B1, and folate, yet heart of palm is higher in copper, vitamin B6, potassium, zinc, phosphorus, vitamin B2, and vitamin C.
  • Heart of palm's daily need coverage for copper is 64% more.
  • Rice has 11 times more selenium than heart of palm. While rice has 7.5µg of selenium, heart of palm has only 0.7µg.
  • The glycemic index of heart of palm is lower.

We used Rice, white, long-grain, regular, enriched, cooked and Hearts of palm, raw types in this article.

Infographic

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.
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 +20%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +971.4%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +5060%
Contains more IronIron +40.8%
Contains more CopperCopper +833.3%
Contains more ZincZinc +661.2%
Contains more PhosphorusPhosphorus +225.6%

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.
Rice
Rice
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 +226%
Contains more Vitamin B3Vitamin B3 +64%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +141.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +1284.6%
Contains more Vitamin B6Vitamin B6 +771%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rice Heart of palm DV% diff.
Copper 0.069mg 0.644mg 64%
Vitamin B6 0.093mg 0.81mg 55%
Potassium 35mg 1806mg 52%
Zinc 0.49mg 3.73mg 29%
Manganese 0.472mg 21%
Phosphorus 43mg 140mg 14%
Vitamin B2 0.013mg 0.18mg 13%
Selenium 7.5µg 0.7µg 12%
Folate 58µg 24µg 9%
Vitamin C 0mg 8mg 9%
Vitamin B1 0.163mg 0.05mg 9%
Vitamin B5 0.39mg 8%
Iron 1.2mg 1.69mg 6%
Vitamin B3 1.476mg 0.9mg 4%
Fiber 0.4g 1.5g 4%
Vitamin E 0.04mg 0.5mg 3%
Calories 130kcal 115kcal 1%
Sodium 1mg 14mg 1%
Calcium 10mg 18mg 1%
Carbs 28.17g 25.61g 1%
Protein 2.69g 2.7g 0%
Fats 0.28g 0.2g 0%
Net carbs 27.77g 24.11g N/A
Magnesium 12mg 10mg 0%
Sugar 0.05g 17.16g N/A
Vitamin A 0µg 3µg 0%
Choline 2.1mg 0mg 0%
Saturated fat 0.077g 0.046g 0%
Monounsaturated fat 0.088g 0.005g 0%
Polyunsaturated fat 0.076g 0.089g 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +40%
Contains more OtherOther +373.8%
~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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 +1660%
Contains less Sat. FatSaturated fat -40.3%
Contains more Poly. FatPolyunsaturated fat +17.1%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.