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  6. White bread vs. Heart of palm

White bread vs. Heart of palm — In-Depth Nutrition Comparison

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Differences between white bread and heart of palm

  • White bread has more vitamin B1, selenium, vitamin B3, iron, and folate, while heart of palm has more copper, vitamin B6, potassium, and zinc.
  • Heart of palm's daily need coverage for copper is 60% higher.
  • Heart of palm contains 35 times less sodium than white bread. White bread contains 490mg of sodium, while heart of palm contains 14mg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of white bread is 73.

The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Hearts of palm, raw.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +130%
Contains more CalciumCalcium +700%
Contains more IronIron +113.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3042.9%
Contains more PotassiumPotassium +1333.3%
Contains more CopperCopper +537.6%
Contains more ZincZinc +404.1%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -97.1%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 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 B1Vitamin B1 +966%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +431.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +362.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B6Vitamin B6 +831%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Heart of palm DV% diff.
Copper 0.101mg 0.644mg 60%
Vitamin B6 0.087mg 0.81mg 56%
Potassium 126mg 1806mg 49%
Vitamin B1 0.533mg 0.05mg 40%
Selenium 22µg 0.7µg 39%
Zinc 0.74mg 3.73mg 27%
Vitamin B3 4.78mg 0.9mg 24%
Iron 3.61mg 1.69mg 24%
Manganese 0.536mg 23%
Folate 111µg 24µg 22%
Sodium 490mg 14mg 21%
Starch 37.17g 15%
Calcium 144mg 18mg 13%
Protein 8.85g 2.7g 12%
Vitamin B5 0.536mg 11%
Polyunsaturated fat 1.602g 0.089g 10%
Vitamin C 0mg 8mg 9%
Calories 266kcal 115kcal 8%
Carbs 49.42g 25.61g 8%
Phosphorus 98mg 140mg 6%
Fiber 2.7g 1.5g 5%
Vitamin B2 0.243mg 0.18mg 5%
Fats 3.33g 0.2g 5%
Saturated fat 0.698g 0.046g 3%
Magnesium 23mg 10mg 3%
Fructose 2.43g 3%
Choline 14.6mg 0mg 3%
Vitamin E 0.22mg 0.5mg 2%
Monounsaturated fat 0.599g 0.005g 1%
Net carbs 46.72g 24.11g N/A
Sugar 5.67g 17.16g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.2µg 0µg 0%
Trans fat 0.027g 0g N/A
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +227.8%
Contains more FatsFats +1565%
Contains more CarbsCarbs +93%
Contains more WaterWater +90.8%
~equal in Other ~1.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +11880%
Contains more Poly. FatPolyunsaturated fat +1700%
Contains less Sat. FatSaturated fat -93.4%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.