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  6. Custard vs. Heart of palm

Custard vs. Heart of palm — In-Depth Nutrition Comparison

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Important differences between custard and heart of palm

  • Custard has more vitamin B12, calcium, and selenium; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, and iron.
  • Heart of palm's daily need coverage for copper is 68% more.
  • Heart of palm contains less cholesterol.

The food varieties used in the comparison are Egg custards, dry mix, prepared with whole milk and Hearts of palm, raw.

Infographic

Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
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 +60%
Contains more CalciumCalcium +672.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +757.1%
Contains more PotassiumPotassium +772.5%
Contains more IronIron +397.1%
Contains more CopperCopper +2046.7%
Contains more ZincZinc +631.4%
Contains less SodiumSodium -83.3%
~equal in Phosphorus ~140mg

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Contains more Vitamin AVitamin A +1633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +7900%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B3Vitamin B3 +581.8%
Contains more Vitamin B6Vitamin B6 +1165.6%
Contains more FolateFolate +166.7%

All nutrients comparison - raw data values

Nutrient Custard Heart of palm DV% diff.
Copper 0.03mg 0.644mg 68%
Vitamin B6 0.064mg 0.81mg 57%
Potassium 207mg 1806mg 47%
Zinc 0.51mg 3.73mg 29%
Vitamin B12 0.52µg 0µg 22%
Cholesterol 51mg 0mg 17%
Iron 0.34mg 1.69mg 17%
Vitamin B5 0.699mg 14%
Calcium 139mg 18mg 12%
Selenium 6µg 0.7µg 10%
Vitamin C 0.1mg 8mg 9%
Saturated fat 2.032g 0.046g 9%
Fats 4g 0.2g 6%
Vitamin D 47 IU 0 IU 6%
Fiber 0g 1.5g 6%
Vitamin D 1.2µg 0µg 6%
Vitamin A 52µg 3µg 5%
Vitamin B3 0.132mg 0.9mg 5%
Folate 9µg 24µg 4%
Protein 3.99g 2.7g 3%
Carbs 17.6g 25.61g 3%
Sodium 84mg 14mg 3%
Vitamin E 0.06mg 0.5mg 3%
Vitamin B2 0.22mg 0.18mg 3%
Monounsaturated fat 1.127g 0.005g 3%
Choline 11.8mg 0mg 2%
Magnesium 16mg 10mg 1%
Phosphorus 130mg 140mg 1%
Vitamin B1 0.061mg 0.05mg 1%
Polyunsaturated fat 0.312g 0.089g 1%
Calories 122kcal 115kcal 0%
Net carbs 17.6g 24.11g N/A
Sugar 4.82g 17.16g N/A
Manganese 0.007mg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.082mg 0%
Threonine 0.192mg 0%
Isoleucine 0.207mg 0%
Leucine 0.337mg 0%
Lysine 0.214mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.173mg 0%
Valine 0.233mg 0%
Histidine 0.092mg 0%
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 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 +47.8%
Contains more FatsFats +1900%
Contains more CarbsCarbs +45.5%
Contains more OtherOther +107.3%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 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 +22440%
Contains more Poly. FatPolyunsaturated fat +250.6%
Contains less Sat. FatSaturated fat -97.7%

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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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.