Egg white vs. Heart of palm — In-Depth Nutrition Comparison
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What are the main differences between egg whites and heart of palm?
- Egg whites are richer in selenium and vitamin B2, yet heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin C.
- Heart of palm's daily need coverage for copper is 69% higher.
- Egg whites have 29 times more selenium than heart of palm. Egg whites have 20µg of selenium, while heart of palm has 0.7µg.
- Heart of palm contains less sodium.
- Egg whites have a lower glycemic index than heart of palm.
We used Egg, white, raw, fresh and Hearts of palm, raw types in this comparison.
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 ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +2757.1% |
| Contains more CalciumCalcium | +157.1% |
| Contains more PotassiumPotassium | +1008% |
| Contains more IronIron | +2012.5% |
| Contains more CopperCopper | +2700% |
| Contains more ZincZinc | +12333.3% |
| Contains more PhosphorusPhosphorus | +833.3% |
| Contains less SodiumSodium | -91.6% |
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 B2Vitamin B2 | +143.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1150% |
| Contains more Vitamin B3Vitamin B3 | +757.1% |
| Contains more Vitamin B6Vitamin B6 | +16100% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.023mg | 0.644mg | 69% |
| Vitamin B6 | 0.005mg | 0.81mg | 62% |
| Potassium | 163mg | 1806mg | 48% |
| Selenium | 20µg | 0.7µg | 35% |
| Zinc | 0.03mg | 3.73mg | 34% |
| Iron | 0.08mg | 1.69mg | 20% |
| Vitamin B2 | 0.439mg | 0.18mg | 20% |
| Phosphorus | 15mg | 140mg | 18% |
| Protein | 10.9g | 2.7g | 16% |
| Vitamin C | 0mg | 8mg | 9% |
| Carbs | 0.73g | 25.61g | 8% |
| Sodium | 166mg | 14mg | 7% |
| Fiber | 0g | 1.5g | 6% |
| Vitamin B3 | 0.105mg | 0.9mg | 5% |
| Folate | 4µg | 24µg | 5% |
| Vitamin B5 | 0.19mg | 4% | |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B1 | 0.004mg | 0.05mg | 4% |
| Calories | 52kcal | 115kcal | 3% |
| Vitamin E | 0mg | 0.5mg | 3% |
| Polyunsaturated fat | 0g | 0.089g | 1% |
| Calcium | 7mg | 18mg | 1% |
| Fats | 0.17g | 0.2g | 0% |
| Net carbs | 0.73g | 24.11g | N/A |
| Magnesium | 11mg | 10mg | 0% |
| Sugar | 0.71g | 17.16g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Manganese | 0.011mg | 0% | |
| Saturated fat | 0g | 0.046g | 0% |
| Choline | 1.1mg | 0mg | 0% |
| Monounsaturated fat | 0g | 0.005g | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +303.7% |
| Contains more WaterWater | +26% |
| Contains more FatsFats | +17.6% |
| Contains more CarbsCarbs | +3408.2% |
| Contains more OtherOther | +215.9% |
