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  6. Wild rice raw vs. Heart of palm

Wild rice raw vs. Heart of palm — In-Depth Nutrition Comparison

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Significant differences between wild rice raw and heart of palm

  • Wild rice raw has more phosphorus, magnesium, vitamin B3, zinc, fiber, and folate; however, heart of palm is richer in potassium, vitamin B6, copper, and vitamin C.
  • Wild rice raw covers your daily phosphorus needs 42% more than heart of palm.
  • Heart of palm has 18 times less magnesium than wild rice raw. Wild rice raw has 177mg of magnesium, while heart of palm has 10mg.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Wild rice, raw and Hearts of palm, raw.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +1670%
Contains more CalciumCalcium +16.7%
Contains more IronIron +16%
Contains more ZincZinc +59.8%
Contains more PhosphorusPhosphorus +209.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +300%
Contains more PotassiumPotassium +323%
Contains more CopperCopper +22.9%

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +64%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B3Vitamin B3 +648.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +295.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B6Vitamin B6 +107.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Heart of palm DV% diff.
Manganese 1.329mg 58%
Phosphorus 433mg 140mg 42%
Potassium 427mg 1806mg 41%
Magnesium 177mg 10mg 40%
Vitamin B3 6.733mg 0.9mg 36%
Vitamin B6 0.391mg 0.81mg 32%
Protein 14.73g 2.7g 24%
Vitamin B5 1.074mg 21%
Zinc 5.96mg 3.73mg 20%
Fiber 6.2g 1.5g 19%
Folate 95µg 24µg 18%
Carbs 74.9g 25.61g 16%
Copper 0.524mg 0.644mg 13%
Calories 357kcal 115kcal 12%
Vitamin C 0mg 8mg 9%
Choline 35mg 0mg 6%
Vitamin B2 0.262mg 0.18mg 6%
Vitamin B1 0.115mg 0.05mg 5%
Polyunsaturated fat 0.676g 0.089g 4%
Selenium 2.8µg 0.7µg 4%
Iron 1.96mg 1.69mg 3%
Vitamin E 0.82mg 0.5mg 2%
Vitamin K 1.9µg 0µg 2%
Fats 1.08g 0.2g 1%
Saturated fat 0.156g 0.046g 1%
Net carbs 68.7g 24.11g N/A
Calcium 21mg 18mg 0%
Sugar 2.5g 17.16g N/A
Sodium 7mg 14mg 0%
Vitamin A 1µg 3µg 0%
Monounsaturated fat 0.159g 0.005g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +445.6%
Contains more FatsFats +440%
Contains more CarbsCarbs +192.5%
Contains more WaterWater +795.6%
Contains more OtherOther +30.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +3080%
Contains more Poly. FatPolyunsaturated fat +659.6%
Contains less Sat. FatSaturated fat -70.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.