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  6. Wafer vs. Heart of palm

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

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How are wafer and heart of palm different?

  • Wafer is higher in iron, vitamin B1, vitamin B3, and magnesium; however, heart of palm is richer in vitamin B6, potassium, zinc, and copper.
  • Daily need coverage for vitamin B6 for heart of palm is 58% higher.
  • Wafer contains 92 times more saturated fat than heart of palm. While wafer contains 4.241g of saturated fat, heart of palm contains only 0.046g.
  • Heart of palm has a lower glycemic index (32) than wafer (61).

Cookies, chocolate wafers and Hearts of palm, raw are the varieties used in this article.

Infographic

Wafer 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.
Wafer
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 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 +430%
Contains more CalciumCalcium +72.2%
Contains more IronIron +137.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +714.3%
Contains more PotassiumPotassium +760%
Contains more CopperCopper +39.1%
Contains more ZincZinc +242.2%
Contains less SodiumSodium -97.6%
~equal in Phosphorus ~140mg

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.
Wafer
Wafer
9
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +44%
Contains more Vitamin B1Vitamin B1 +306%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more Vitamin B3Vitamin B3 +217.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +95.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +1488.2%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Heart of palm DV% diff.
Vitamin B6 0.051mg 0.81mg 58%
Potassium 210mg 1806mg 47%
Manganese 0.696mg 30%
Iron 4.01mg 1.69mg 29%
Polyunsaturated fat 4.153g 0.089g 27%
Sodium 580mg 14mg 25%
Zinc 1.09mg 3.73mg 24%
Fats 14.2g 0.2g 22%
Copper 0.463mg 0.644mg 20%
Saturated fat 4.241g 0.046g 19%
Calories 433kcal 115kcal 16%
Carbs 72.7g 25.61g 16%
Vitamin B1 0.203mg 0.05mg 13%
Monounsaturated fat 4.865g 0.005g 12%
Vitamin B3 2.858mg 0.9mg 12%
Magnesium 53mg 10mg 10%
Vitamin C 0mg 8mg 9%
Selenium 5.7µg 0.7µg 9%
Fiber 3.4g 1.5g 8%
Vitamin B5 0.381mg 8%
Protein 6.6g 2.7g 8%
Vitamin B2 0.266mg 0.18mg 7%
Folate 47µg 24µg 6%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Choline 14.3mg 0mg 3%
Vitamin K 2.4µg 0µg 2%
Vitamin E 0.72mg 0.5mg 1%
Phosphorus 132mg 140mg 1%
Calcium 31mg 18mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 24.11g N/A
Sugar 37.43g 17.16g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +144.4%
Contains more FatsFats +7000%
Contains more CarbsCarbs +183.9%
Contains more WaterWater +1444.4%
~equal in Other ~1.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +97200%
Contains more Poly. FatPolyunsaturated fat +4566.3%
Contains less Sat. FatSaturated fat -98.9%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.