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

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How are Heart of palm and White chocolate different?

  • Heart of palm is higher in Copper, Vitamin B6, Potassium, Zinc, Iron, and Vitamin C, however, White chocolate is richer in Vitamin B12, Calcium, and Vitamin B2.
  • Daily need coverage for Saturated Fat from White chocolate is 97% higher.
  • Heart of palm contains 16 times more Vitamin C than White chocolate. While Heart of palm contains 8mg of Vitamin C, White chocolate contains only 0.5mg.
  • Heart of palm has less Saturated Fat.

Hearts of palm, raw and Candies, white chocolate are the varieties used in this article.

Infographic

Heart of palm vs White chocolate infographic
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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 Iron +604.2%
Contains more Potassium +531.5%
Contains less Sodium -84.4%
Contains more Zinc +404.1%
Contains more Copper +973.3%
Contains more Calcium +1005.6%
Contains more Magnesium +20%
Contains more Phosphorus +25.7%
Contains more Selenium +542.9%
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 60% 9% 9% 76% 26% 12% 21% 20% 2% 25%
Contains more Iron +604.2%
Contains more Potassium +531.5%
Contains less Sodium -84.4%
Contains more Zinc +404.1%
Contains more Copper +973.3%
Contains more Calcium +1005.6%
Contains more Magnesium +20%
Contains more Phosphorus +25.7%
Contains more Selenium +542.9%

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 A +126.7%
Contains more Vitamin C +1500%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B6 +1346.4%
Contains more Folate +242.9%
Contains more Vitamin E +92%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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 2% 20% 0% 2% 16% 66% 14% 37% 13% 6% 70% 23%
Contains more Vitamin A +126.7%
Contains more Vitamin C +1500%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B6 +1346.4%
Contains more Folate +242.9%
Contains more Vitamin E +92%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +5246.2%
Contains more Other +32.7%
Contains more Protein +117.4%
Contains more Fats +15945%
Contains more Carbs +131.3%
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more Water +5246.2%
Contains more Other +32.7%
Contains more Protein +117.4%
Contains more Fats +15945%
Contains more Carbs +131.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +181840%
Contains more Polyunsaturated fat +1038.2%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
66% 31% 3%
Saturated Fat: 19.412 g
Monounsaturated Fat: 9.097 g
Polyunsaturated fat: 1.013 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +181840%
Contains more Polyunsaturated fat +1038.2%

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 White chocolate
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 ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm White chocolate Opinion
Net carbs 24.11g 59.04g White chocolate
Protein 2.7g 5.87g White chocolate
Fats 0.2g 32.09g White chocolate
Carbs 25.61g 59.24g White chocolate
Calories 115kcal 539kcal White chocolate
Sugar 17.16g 59g Heart of palm
Fiber 1.5g 0.2g Heart of palm
Calcium 18mg 199mg White chocolate
Iron 1.69mg 0.24mg Heart of palm
Magnesium 10mg 12mg White chocolate
Phosphorus 140mg 176mg White chocolate
Potassium 1806mg 286mg Heart of palm
Sodium 14mg 90mg Heart of palm
Zinc 3.73mg 0.74mg Heart of palm
Copper 0.644mg 0.06mg Heart of palm
Manganese 0.008mg White chocolate
Selenium 0.7µg 4.5µg White chocolate
Vitamin A 68IU 30IU Heart of palm
Vitamin A RAE 3µg 9µg White chocolate
Vitamin E 0.5mg 0.96mg White chocolate
Vitamin C 8mg 0.5mg Heart of palm
Vitamin B1 0.05mg 0.063mg White chocolate
Vitamin B2 0.18mg 0.282mg White chocolate
Vitamin B3 0.9mg 0.745mg Heart of palm
Vitamin B5 0.608mg White chocolate
Vitamin B6 0.81mg 0.056mg Heart of palm
Folate 24µg 7µg Heart of palm
Vitamin B12 0µg 0.56µg White chocolate
Vitamin K 0µg 9.1µg White chocolate
Cholesterol 0mg 21mg Heart of palm
Saturated Fat 0.046g 19.412g Heart of palm
Monounsaturated Fat 0.005g 9.097g White chocolate
Polyunsaturated fat 0.089g 1.013g White chocolate

Which food is preferable for your diet?

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

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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%
White chocolate
Minerals Daily Need Coverage Score
62%
Heart of palm
26%
White chocolate

Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 41.84g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 76mg)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 19.366g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 9)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.5)
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.