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

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How are saffron and heart of palm different?

  • Saffron is higher in iron, vitamin C, magnesium, folate, phosphorus, vitamin B6, fiber, and calcium; however, heart of palm is richer in copper and zinc.
  • Daily need coverage for iron for saffron is 118% higher.
  • Saffron contains 26 times more magnesium than heart of palm. While saffron contains 264mg of magnesium, heart of palm contains only 10mg.
  • Heart of palm has a lower glycemic index (32) than saffron (70).

Spices, saffron and Hearts of palm, raw are the varieties used in this article.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +2540%
Contains more CalciumCalcium +516.7%
Contains more IronIron +556.8%
Contains more PhosphorusPhosphorus +80%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +700%
Contains more CopperCopper +96.3%
Contains more ZincZinc +242.2%
Contains less SodiumSodium -90.5%
~equal in Potassium ~1806mg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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 CVitamin C +910%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +48.3%
Contains more Vitamin B3Vitamin B3 +62.2%
Contains more Vitamin B6Vitamin B6 +24.7%
Contains more FolateFolate +287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +323.3%
Contains more FatsFats +2825%
Contains more CarbsCarbs +155.3%
Contains more OtherOther +173.9%
Contains more WaterWater +484%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +8480%
Contains more Poly. FatPolyunsaturated fat +2222.5%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Heart of palm DV% diff.
Manganese 28.408mg 1235%
Iron 11.1mg 1.69mg 118%
Vitamin C 80.8mg 8mg 81%
Magnesium 264mg 10mg 60%
Copper 0.328mg 0.644mg 35%
Zinc 1.09mg 3.73mg 24%
Folate 93µg 24µg 17%
Protein 11.43g 2.7g 17%
Phosphorus 252mg 140mg 16%
Vitamin B6 1.01mg 0.81mg 15%
Polyunsaturated fat 2.067g 0.089g 13%
Carbs 65.37g 25.61g 13%
Calories 310kcal 115kcal 10%
Fiber 3.9g 1.5g 10%
Selenium 5.6µg 0.7µg 9%
Calcium 111mg 18mg 9%
Fats 5.85g 0.2g 9%
Vitamin B2 0.267mg 0.18mg 7%
Saturated fat 1.586g 0.046g 7%
Sodium 148mg 14mg 6%
Vitamin B1 0.115mg 0.05mg 5%
Vitamin B3 1.46mg 0.9mg 4%
Vitamin A 27µg 3µg 3%
Vitamin E 0.5mg 3%
Potassium 1724mg 1806mg 2%
Monounsaturated fat 0.429g 0.005g 1%
Net carbs 61.47g 24.11g N/A
Sugar 17.16g N/A
Omega-3 - DPA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
54%
Saffron
24%
Heart of palm
Minerals Daily Need Coverage Score
479%
Saffron
62%
Heart of palm

Comparison summary

Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 17.16g)
Which food is richer in vitamins?
Saffron
Saffron is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 134mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 1.54g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 38)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.