Flour vs. Heart of palm — In-Depth Nutrition Comparison
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Summary of differences between flour and heart of palm
- Flour has more vitamin B1, selenium, folate, iron, vitamin B3, and vitamin B2, while heart of palm has more vitamin B6, copper, potassium, and zinc.
- Flour covers your daily need for vitamin B1, 61% more than heart of palm.
- Flour contains 48 times more selenium than heart of palm. While flour contains 33.9µg of selenium, heart of palm contains only 0.7µg.
- Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of flour is 72.
These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Hearts of palm, raw.
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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 more MagnesiumMagnesium | +120% |
| Contains more IronIron | +174.6% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +4742.9% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +1587.9% |
| Contains more CopperCopper | +347.2% |
| Contains more ZincZinc | +432.9% |
| Contains more PhosphorusPhosphorus | +29.6% |
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 more Vitamin B1Vitamin B1 | +1470% |
| Contains more Vitamin B2Vitamin B2 | +174.4% |
| Contains more Vitamin B3Vitamin B3 | +556% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +662.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +733.3% |
| Contains more Vitamin B6Vitamin B6 | +1740.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 0.05mg | 61% |
| Selenium | 33.9µg | 0.7µg | 60% |
| Vitamin B6 | 0.044mg | 0.81mg | 59% |
| Copper | 0.144mg | 0.644mg | 56% |
| Potassium | 107mg | 1806mg | 50% |
| Folate | 183µg | 24µg | 40% |
| Iron | 4.64mg | 1.69mg | 37% |
| Vitamin B3 | 5.904mg | 0.9mg | 31% |
| Manganese | 0.682mg | 30% | |
| Zinc | 0.7mg | 3.73mg | 28% |
| Vitamin B2 | 0.494mg | 0.18mg | 24% |
| Carbs | 76.31g | 25.61g | 17% |
| Protein | 10.33g | 2.7g | 15% |
| Calories | 364kcal | 115kcal | 12% |
| Vitamin B5 | 0.438mg | 9% | |
| Vitamin C | 0mg | 8mg | 9% |
| Phosphorus | 108mg | 140mg | 5% |
| Fiber | 2.7g | 1.5g | 5% |
| Magnesium | 22mg | 10mg | 3% |
| Vitamin E | 0.06mg | 0.5mg | 3% |
| Polyunsaturated fat | 0.413g | 0.089g | 2% |
| Choline | 10.4mg | 0mg | 2% |
| Fats | 0.98g | 0.2g | 1% |
| Sodium | 2mg | 14mg | 1% |
| Net carbs | 73.61g | 24.11g | N/A |
| Calcium | 15mg | 18mg | 0% |
| Sugar | 0.27g | 17.16g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Saturated fat | 0.155g | 0.046g | 0% |
| Monounsaturated fat | 0.087g | 0.005g | 0% |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +282.6% |
| Contains more FatsFats | +390% |
| Contains more CarbsCarbs | +198% |
| Contains more WaterWater | +483.1% |
| Contains more OtherOther | +332.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
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 | +1640% |
| Contains more Poly. FatPolyunsaturated fat | +364% |
| Contains less Sat. FatSaturated fat | -70.3% |
