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Heart of palm vs. Sponge cake — In-Depth Nutrition Comparison

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What are the main differences between Heart of palm and Sponge cake?

  • Heart of palm is richer in Copper, Vitamin B6, Potassium, and Zinc, yet Sponge cake is richer in Selenium, Vitamin B12, Vitamin B2, and Vitamin B1.
  • Heart of palm's daily need coverage for Copper is 65% higher.
  • Heart of palm has 14 times more Vitamin B6 than Sponge cake. Heart of palm has 0.81mg of Vitamin B6, while Sponge cake has 0.059mg.
  • Heart of palm contains less Sodium.

We used Hearts of palm, raw and Cake, sponge, prepared from recipe types in this comparison.

Infographic

Heart of palm vs Sponge cake 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.
Contains more Magnesium +11.1%
Contains more Phosphorus +40%
Contains more Potassium +1180.9%
Contains less Sodium -93.9%
Contains more Zinc +532.2%
Contains more Copper +1050%
Contains more Calcium +133.3%
Contains more Selenium +2542.9%
Equal in Iron - 1.58
Equal in Magnesium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 60% 7% 43% 13% 30% 17% 19% 22% 101%
Contains more Magnesium +11.1%
Contains more Phosphorus +40%
Contains more Potassium +1180.9%
Contains less Sodium -93.9%
Contains more Zinc +532.2%
Contains more Copper +1050%
Contains more Calcium +133.3%
Contains more Selenium +2542.9%
Equal in Iron - 1.58
Equal in Magnesium - 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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B6 +1272.9%
Contains more Vitamin A +279.4%
Contains more Vitamin B1 +218%
Contains more Vitamin B2 +67.2%
Contains more Vitamin B3 +33.8%
Contains more Folate +62.5%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 0% 40% 70% 23% 33% 14% 30% 47% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +1272.9%
Contains more Vitamin A +279.4%
Contains more Vitamin B1 +218%
Contains more Vitamin B2 +67.2%
Contains more Vitamin B3 +33.8%
Contains more Folate +62.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +136.4%
Contains more Other +53.1%
Contains more Protein +170.4%
Contains more Fats +2050%
Contains more Carbs +125.3%
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
7% 4% 58% 29%
Protein: 7.3 g
Fats: 4.3 g
Carbs: 57.7 g
Water: 29.4 g
Other: 1.3 g
Contains more Water +136.4%
Contains more Other +53.1%
Contains more Protein +170.4%
Contains more Fats +2050%
Contains more Carbs +125.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +31420%
Contains more Polyunsaturated fat +629.2%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
37% 45% 18%
Saturated Fat: 1.301 g
Monounsaturated Fat: 1.576 g
Polyunsaturated fat: 0.649 g
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +31420%
Contains more Polyunsaturated fat +629.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Sponge cake
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Sponge cake Opinion
Net carbs 24.11g 57.7g Sponge cake
Protein 2.7g 7.3g Sponge cake
Fats 0.2g 4.3g Sponge cake
Carbs 25.61g 57.7g Sponge cake
Calories 115kcal 297kcal Sponge cake
Sugar 17.16g Sponge cake
Fiber 1.5g Heart of palm
Calcium 18mg 42mg Sponge cake
Iron 1.69mg 1.58mg Heart of palm
Magnesium 10mg 9mg Heart of palm
Phosphorus 140mg 100mg Heart of palm
Potassium 1806mg 141mg Heart of palm
Sodium 14mg 228mg Heart of palm
Zinc 3.73mg 0.59mg Heart of palm
Copper 0.644mg 0.056mg Heart of palm
Manganese 0.167mg Sponge cake
Selenium 0.7µg 18.5µg Sponge cake
Vitamin A 68IU 258IU Sponge cake
Vitamin A RAE 3µg 77µg Sponge cake
Vitamin E 0.5mg Heart of palm
Vitamin C 8mg 0mg Heart of palm
Vitamin B1 0.05mg 0.159mg Sponge cake
Vitamin B2 0.18mg 0.301mg Sponge cake
Vitamin B3 0.9mg 1.204mg Sponge cake
Vitamin B5 0.546mg Sponge cake
Vitamin B6 0.81mg 0.059mg Heart of palm
Folate 24µg 39µg Sponge cake
Vitamin B12 0µg 0.37µg Sponge cake
Tryptophan 0.089mg Sponge cake
Threonine 0.308mg Sponge cake
Isoleucine 0.35mg Sponge cake
Leucine 0.59mg Sponge cake
Lysine 0.418mg Sponge cake
Methionine 0.192mg Sponge cake
Phenylalanine 0.374mg Sponge cake
Valine 0.395mg Sponge cake
Histidine 0.172mg Sponge cake
Cholesterol 0mg 170mg Heart of palm
Saturated Fat 0.046g 1.301g Heart of palm
Omega-3 - DHA 0g 0.015g Sponge cake
Omega-3 - EPA 0g 0.001g Sponge cake
Monounsaturated Fat 0.005g 1.576g Sponge cake
Polyunsaturated fat 0.089g 0.649g Sponge cake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Sponge cake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
26%
Heart of palm
22%
Sponge cake
Minerals Daily Need Coverage Score
62%
Heart of palm
32%
Sponge cake

Comparison summary

Which food is lower in Sugar?
Sponge cake
Sponge cake is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 214mg)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 170mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 1.255g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 14)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Sponge cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172707/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.