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

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The main differences between rye and heart of palm

  • Rye has more fiber, phosphorus, selenium, magnesium, vitamin B1, vitamin B3, and iron; however, heart of palm has more vitamin B6, potassium, and copper.
  • Daily need coverage for fiber for rye is 54% higher.
  • Heart of palm has 20 times less selenium than rye. Rye has 13.9µg of selenium, while heart of palm has 0.7µg.

Food types used in this article are Rye grain and Hearts of palm, raw.

Infographic

Rye 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.
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +1000%
Contains more CalciumCalcium +33.3%
Contains more IronIron +55.6%
Contains more PhosphorusPhosphorus +137.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1885.7%
Contains more PotassiumPotassium +254.1%
Contains more CopperCopper +75.5%
Contains more ZincZinc +40.8%

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.
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +70%
Contains more Vitamin B1Vitamin B1 +532%
Contains more Vitamin B2Vitamin B2 +39.4%
Contains more Vitamin B3Vitamin B3 +374.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B6Vitamin B6 +175.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +283%
Contains more FatsFats +715%
Contains more CarbsCarbs +196.2%
Contains more WaterWater +555.7%
Contains more OtherOther +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +4060%
Contains more Poly. FatPolyunsaturated fat +761.8%
Contains less Sat. FatSaturated fat -76.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Heart of palm DV% diff.
Manganese 2.577mg 112%
Fiber 15.1g 1.5g 54%
Vitamin B6 0.294mg 0.81mg 40%
Potassium 510mg 1806mg 38%
Copper 0.367mg 0.644mg 31%
Vitamin B5 1.456mg 29%
Phosphorus 332mg 140mg 27%
Magnesium 110mg 10mg 24%
Selenium 13.9µg 0.7µg 24%
Vitamin B1 0.316mg 0.05mg 22%
Vitamin B3 4.27mg 0.9mg 21%
Carbs 75.86g 25.61g 17%
Protein 10.34g 2.7g 15%
Iron 2.63mg 1.69mg 12%
Calories 338kcal 115kcal 11%
Zinc 2.65mg 3.73mg 10%
Vitamin C 0mg 8mg 9%
Choline 30.4mg 0mg 6%
Polyunsaturated fat 0.767g 0.089g 5%
Vitamin B2 0.251mg 0.18mg 5%
Vitamin K 5.9µg 0µg 5%
Folate 38µg 24µg 4%
Vitamin E 0.85mg 0.5mg 2%
Fats 1.63g 0.2g 2%
Sodium 2mg 14mg 1%
Monounsaturated fat 0.208g 0.005g 1%
Saturated fat 0.197g 0.046g 1%
Calcium 24mg 18mg 1%
Net carbs 60.76g 24.11g N/A
Sugar 0.98g 17.16g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
24%
Heart of palm
Minerals Daily Need Coverage Score
98%
Rye
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 16.18g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 12mg)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.151g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 2)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.