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  6. Eggnog vs. Heart of palm

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

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How are eggnog and heart of palm different?

  • Eggnog is higher in vitamin B12, calcium, and choline; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, and iron.
  • Daily need coverage for copper for heart of palm is 70% higher.
  • Heart of palm has a lower glycemic index (32) than eggnog (55).

Eggnog and Hearts of palm, raw are the varieties used in this article.

Infographic

Eggnog 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.
Eggnog
Eggnog
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
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 +90%
Contains more CalciumCalcium +622.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +500%
Contains more PotassiumPotassium +994.5%
Contains more IronIron +745%
Contains more CopperCopper +4853.8%
Contains more ZincZinc +710.9%
Contains more PhosphorusPhosphorus +28.4%
Contains less SodiumSodium -74.1%

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.
Eggnog
Eggnog
6
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% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
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 +1866.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +757.1%
Contains more Vitamin B6Vitamin B6 +1520%
Contains more FolateFolate +2300%
~equal in Vitamin B2 ~0.18mg

All nutrients comparison - raw data values

Nutrient Eggnog Heart of palm DV% diff.
Copper 0.013mg 0.644mg 70%
Vitamin B6 0.05mg 0.81mg 58%
Potassium 165mg 1806mg 48%
Zinc 0.46mg 3.73mg 30%
Cholesterol 59mg 0mg 20%
Iron 0.2mg 1.69mg 19%
Vitamin B12 0.45µg 0µg 19%
Saturated fat 2.591g 0.046g 12%
Calcium 130mg 18mg 11%
Choline 52.2mg 0mg 9%
Vitamin B5 0.417mg 8%
Vitamin C 1.5mg 8mg 7%
Folate 1µg 24µg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin A 59µg 3µg 6%
Fats 4.19g 0.2g 6%
Fiber 0g 1.5g 6%
Vitamin D 49IU 0IU 6%
Carbs 8.05g 25.61g 6%
Selenium 4.2µg 0.7µg 6%
Vitamin B3 0.105mg 0.9mg 5%
Phosphorus 109mg 140mg 4%
Protein 4.55g 2.7g 4%
Monounsaturated fat 1.302g 0.005g 3%
Sodium 54mg 14mg 2%
Vitamin E 0.21mg 0.5mg 2%
Magnesium 19mg 10mg 2%
Polyunsaturated fat 0.198g 0.089g 1%
Calories 88kcal 115kcal 1%
Vitamin B2 0.19mg 0.18mg 1%
Vitamin B1 0.034mg 0.05mg 1%
Net carbs 8.05g 24.11g N/A
Sugar 8.05g 17.16g N/A
Manganese 0.005mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.085mg 0%
Threonine 0.201mg 0%
Isoleucine 0.237mg 0%
Leucine 0.383mg 0%
Lysine 0.257mg 0%
Methionine 0.12mg 0%
Phenylalanine 0.225mg 0%
Valine 0.289mg 0%
Histidine 0.108mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
Eggnog
3
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 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 +68.5%
Contains more FatsFats +1995%
Contains more WaterWater +18.8%
Contains more CarbsCarbs +218.1%
Contains more OtherOther +197%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
Eggnog
2
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 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 +25940%
Contains more Poly. FatPolyunsaturated fat +122.5%
Contains less Sat. FatSaturated fat -98.2%

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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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.