Wheat vs. Heart of palm — In-Depth Nutrition Comparison
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How are Wheat and Heart of palm different?
- Wheat is richer in Selenium, Phosphorus, Vitamin B3, Magnesium, Vitamin B1, and Iron, while Heart of palm is higher in Potassium, Vitamin B6, Copper, and Vitamin C.
- Wheat covers your daily need of Selenium 161% more than Heart of palm.
- Wheat contains 14 times more Magnesium than Heart of palm. Wheat contains 144mg of Magnesium, while Heart of palm contains 10mg.
Wheat, durum and Hearts of palm, raw types were used in this article.
Infographic
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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.
Contains
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Calcium
+88.9%
Contains
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Iron
+108.3%
Contains
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Magnesium
+1340%
Contains
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Phosphorus
+262.9%
Contains
less
Sodium
-85.7%
Contains
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Zinc
+11.5%
Contains
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Selenium
+12671.4%
Contains
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Potassium
+319%
Contains
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Copper
+16.5%
Contains
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Calcium
+88.9%
Contains
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Iron
+108.3%
Contains
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Magnesium
+1340%
Contains
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Phosphorus
+262.9%
Contains
less
Sodium
-85.7%
Contains
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Zinc
+11.5%
Contains
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Selenium
+12671.4%
Contains
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Potassium
+319%
Contains
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Copper
+16.5%
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.
:
Contains
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Vitamin B1
+738%
Contains
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Vitamin B3
+648.7%
Contains
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Folate
+79.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+48.8%
Contains
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Vitamin B6
+93.3%
Contains
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Vitamin B1
+738%
Contains
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Vitamin B3
+648.7%
Contains
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Folate
+79.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+48.8%
Contains
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Vitamin B6
+93.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+406.7%
Contains
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Fats
+1135%
Contains
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Carbs
+177.7%
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Water
+535.3%
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Other
+11.8%
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Contains
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Protein
+406.7%
Contains
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Fats
+1135%
Contains
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Carbs
+177.7%
Contains
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Water
+535.3%
Contains
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Other
+11.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+6780%
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Polyunsaturated fat
+998.9%
Contains
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Saturated Fat
-89.9%
Saturated Fat:
0.454 g
Monounsaturated Fat:
0.344 g
Polyunsaturated fat:
0.978 g
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Contains
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Monounsaturated Fat
+6780%
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Polyunsaturated fat
+998.9%
Contains
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Saturated Fat
-89.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 71.13g | 24.11g |
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| Protein | 13.68g | 2.7g |
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| Fats | 2.47g | 0.2g |
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| Carbs | 71.13g | 25.61g |
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| Calories | 339kcal | 115kcal |
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| Sugar | 17.16g |
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| Fiber | 1.5g |
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| Calcium | 34mg | 18mg |
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| Iron | 3.52mg | 1.69mg |
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| Magnesium | 144mg | 10mg |
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| Phosphorus | 508mg | 140mg |
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| Potassium | 431mg | 1806mg |
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| Sodium | 2mg | 14mg |
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| Zinc | 4.16mg | 3.73mg |
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| Copper | 0.553mg | 0.644mg |
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| Manganese | 3.012mg |
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| Selenium | 89.4µg | 0.7µg |
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| Vitamin A | 0IU | 68IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.5mg |
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| Vitamin C | 0mg | 8mg |
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| Vitamin B1 | 0.419mg | 0.05mg |
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| Vitamin B2 | 0.121mg | 0.18mg |
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| Vitamin B3 | 6.738mg | 0.9mg |
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| Vitamin B5 | 0.935mg |
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| Vitamin B6 | 0.419mg | 0.81mg |
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| Folate | 43µg | 24µg |
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| Tryptophan | 0.176mg |
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| Threonine | 0.366mg |
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| Isoleucine | 0.533mg |
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| Leucine | 0.934mg |
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| Lysine | 0.303mg |
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| Methionine | 0.221mg |
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| Phenylalanine | 0.681mg |
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| Valine | 0.594mg |
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| Histidine | 0.322mg |
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| Saturated Fat | 0.454g | 0.046g |
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| Monounsaturated Fat | 0.344g | 0.005g |
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| Polyunsaturated fat | 0.978g | 0.089g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
37%
26%
Minerals Daily Need Coverage Score
168%
62%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.408g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 18)
Which food is cheaper?
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 vitamins?
?
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.