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  6. Egg vs. Heart of palm

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

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Differences between eggs and heart of palm

  • Eggs have more copper, selenium, choline, vitamin B12, and vitamin B2, while heart of palm has more vitamin B6, potassium, and zinc.
  • Eggs' daily need coverage for copper is 151% higher.
  • Eggs have a lower glycemic index. The glycemic index of eggs is 0, while the glycemic index of heart of palm is 32.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Hearts of palm, raw.

Infographic

Egg 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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CalciumCalcium +177.8%
Contains more CopperCopper +210.6%
Contains more PhosphorusPhosphorus +22.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4300%
Contains more PotassiumPotassium +1333.3%
Contains more IronIron +42%
Contains more ZincZinc +255.2%
Contains less SodiumSodium -88.7%
~equal in Magnesium ~10mg

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.
Egg
Egg
10
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 +4866.7%
Contains more Vitamin EVitamin E +106%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +185%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +83.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1306.3%
Contains more Vitamin B6Vitamin B6 +569.4%

All nutrients comparison - raw data values

Nutrient Egg Heart of palm DV% diff.
Copper 2mg 0.644mg 151%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0.7µg 55%
Vitamin B6 0.121mg 0.81mg 53%
Choline 293.8mg 0mg 53%
Potassium 126mg 1806mg 49%
Vitamin B12 1.11µg 0µg 46%
Vitamin B5 1.398mg 28%
Vitamin B2 0.513mg 0.18mg 26%
Zinc 1.05mg 3.73mg 24%
Protein 12.58g 2.7g 20%
Vitamin A 149µg 3µg 16%
Fats 10.61g 0.2g 16%
Saturated fat 3.267g 0.046g 15%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Monounsaturated fat 4.077g 0.005g 10%
Polyunsaturated fat 1.414g 0.089g 9%
Vitamin C 0mg 8mg 9%
Carbs 1.12g 25.61g 8%
Fiber 0g 1.5g 6%
Iron 1.19mg 1.69mg 6%
Phosphorus 172mg 140mg 5%
Sodium 124mg 14mg 5%
Folate 44µg 24µg 5%
Vitamin B3 0.064mg 0.9mg 5%
Vitamin E 1.03mg 0.5mg 4%
Calcium 50mg 18mg 3%
Calories 155kcal 115kcal 2%
Vitamin B1 0.066mg 0.05mg 1%
Manganese 0.026mg 1%
Net carbs 1.12g 24.11g N/A
Magnesium 10mg 10mg 0%
Sugar 1.12g 17.16g N/A
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +365.9%
Contains more FatsFats +5205%
Contains more CarbsCarbs +2186.6%
Contains more OtherOther +86%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +81440%
Contains more Poly. FatPolyunsaturated fat +1488.8%
Contains less Sat. FatSaturated fat -98.6%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.