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  6. Cheese sandwich vs. Heart of palm

Cheese sandwich vs. Heart of palm — In-Depth Nutrition Comparison

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A recap on differences between cheese sandwich and heart of palm

  • Cheese sandwich has more selenium, phosphorus, vitamin B1, and vitamin B2; however, heart of palm is higher in copper, potassium, vitamin B6, and zinc.
  • Heart of palm covers your daily copper needs 54% more than cheese sandwich.
  • Heart of palm contains 90 times less saturated fat than cheese sandwich. Cheese sandwich contains 4.129g of saturated fat, while heart of palm contains 0.046g.
  • The glycemic index of cheese sandwich is higher.

Food varieties used in this article are Crackers, wheat, sandwich, with cheese filling and Hearts of palm, raw.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +440%
Contains more CalciumCalcium +1033.3%
Contains more IronIron +55%
Contains more PhosphorusPhosphorus +172.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3371.4%
Contains more PotassiumPotassium +490.2%
Contains more CopperCopper +302.5%
Contains more ZincZinc +328.7%
Contains less SodiumSodium -98.3%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +616%
Contains more Vitamin B2Vitamin B2 +137.2%
Contains more Vitamin B3Vitamin B3 +253.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin B6Vitamin B6 +210.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Heart of palm DV% diff.
Polyunsaturated fat 9.166g 0.089g 61%
Copper 0.16mg 0.644mg 54%
Manganese 1.083mg 47%
Potassium 306mg 1806mg 44%
Selenium 24.3µg 0.7µg 43%
Vitamin B6 0.261mg 0.81mg 42%
Fats 25g 0.2g 38%
Sodium 839mg 14mg 36%
Phosphorus 382mg 140mg 35%
Zinc 0.87mg 3.73mg 26%
Monounsaturated fat 10.351g 0.005g 26%
Vitamin B1 0.358mg 0.05mg 26%
Saturated fat 4.129g 0.046g 19%
Vitamin B2 0.427mg 0.18mg 19%
Calories 497kcal 115kcal 19%
Calcium 204mg 18mg 19%
Protein 9.8g 2.7g 14%
Vitamin B3 3.185mg 0.9mg 14%
Vitamin B5 0.622mg 12%
Iron 2.62mg 1.69mg 12%
Carbs 58.2g 25.61g 11%
Folate 64µg 24µg 10%
Magnesium 54mg 10mg 10%
Vitamin C 1.5mg 8mg 7%
Fiber 3.1g 1.5g 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin E 0.5mg 3%
Cholesterol 7mg 0mg 2%
Vitamin A 21µg 3µg 2%
Net carbs 55.1g 24.11g N/A
Sugar 17.16g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +263%
Contains more FatsFats +12400%
Contains more CarbsCarbs +127.3%
Contains more OtherOther +91%
Contains more WaterWater +2071.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +206920%
Contains more Poly. FatPolyunsaturated fat +10198.9%
Contains less Sat. FatSaturated fat -98.9%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.