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  6. Khorasan wheat vs. Heart of palm

Khorasan wheat vs. Heart of palm — In-Depth Nutrition Comparison

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Significant differences between khorasan wheat and heart of palm

  • Khorasan wheat has more selenium, vitamin B1, fiber, vitamin B3, phosphorus, magnesium, and iron; however, heart of palm is richer in vitamin B6, potassium, and copper.
  • Khorasan wheat covers your daily selenium needs 147% more than heart of palm.
  • Heart of palm has 13 times less magnesium than khorasan wheat. Khorasan wheat has 130mg of magnesium, while heart of palm has 10mg.

Specific food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Hearts of palm, raw.

Infographic

Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +1200%
Contains more CalciumCalcium +22.2%
Contains more IronIron +123.1%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +11542.9%
Contains more PotassiumPotassium +348.1%
Contains more CopperCopper +27.3%
~equal in Zinc ~3.73mg

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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 +22%
Contains more Vitamin B1Vitamin B1 +1032%
Contains more Vitamin B3Vitamin B3 +608.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B6Vitamin B6 +212.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Heart of palm DV% diff.
Selenium 81.5µg 0.7µg 147%
Manganese 2.735mg 119%
Vitamin B1 0.566mg 0.05mg 43%
Vitamin B6 0.259mg 0.81mg 42%
Potassium 403mg 1806mg 41%
Fiber 11.1g 1.5g 38%
Vitamin B3 6.375mg 0.9mg 34%
Phosphorus 364mg 140mg 32%
Magnesium 130mg 10mg 29%
Iron 3.77mg 1.69mg 26%
Protein 14.54g 2.7g 24%
Starch 52.41g 22%
Vitamin B5 0.949mg 19%
Carbs 70.58g 25.61g 15%
Copper 0.506mg 0.644mg 15%
Calories 337kcal 115kcal 11%
Vitamin C 0mg 8mg 9%
Folate 24µg 6%
Choline 25.8mg 0mg 5%
Polyunsaturated fat 0.621g 0.089g 4%
Fats 2.13g 0.2g 3%
Vitamin K 1.8µg 0µg 2%
Vitamin E 0.61mg 0.5mg 1%
Monounsaturated fat 0.213g 0.005g 1%
Saturated fat 0.196g 0.046g 1%
Net carbs 59.48g 24.11g N/A
Calcium 22mg 18mg 0%
Sugar 7.84g 17.16g N/A
Zinc 3.68mg 3.73mg 0%
Sodium 5mg 14mg 0%
Vitamin A 1µg 3µg 0%
Vitamin B2 0.184mg 0.18mg 0%
Trans fat 0.005g 0g N/A
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +438.5%
Contains more FatsFats +965%
Contains more CarbsCarbs +175.6%
Contains more WaterWater +527.8%
Contains more OtherOther +18.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 +4160%
Contains more Poly. FatPolyunsaturated fat +597.8%
Contains less Sat. FatSaturated fat -76.5%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.