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  6. English muffin vs. Heart of palm

English muffin vs. Heart of palm — In-Depth Nutrition Comparison

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Differences between English muffins and heart of palm

  • English muffins have more vitamin B1, while heart of palm has more vitamin B6, copper, potassium, zinc, iron, and vitamin C.
  • Heart of palm's daily need coverage for vitamin B6 is 59% higher.
  • Heart of palm contains 33 times less sodium than English muffins. English muffins contain 464mg of sodium, while heart of palm contains 14mg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of English muffins is 77.

The food types used in this comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Hearts of palm, raw.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 +110%
Contains more CalciumCalcium +188.9%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +1278.6%
Contains more IronIron +89.9%
Contains more CopperCopper +399.2%
Contains more ZincZinc +432.9%
Contains less SodiumSodium -97%
~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 Choline Choline 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 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 B1Vitamin B1 +262%
Contains more Vitamin B3Vitamin B3 +74%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +54.2%
Contains more Vitamin CVitamin C +7900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B6Vitamin B6 +1783.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient English muffin Heart of palm DV% diff.
Vitamin B6 0.043mg 0.81mg 59%
Copper 0.129mg 0.644mg 57%
Potassium 131mg 1806mg 49%
Zinc 0.7mg 3.73mg 28%
Sodium 464mg 14mg 20%
Manganese 0.357mg 16%
Vitamin B1 0.181mg 0.05mg 11%
Protein 7.7g 2.7g 10%
Iron 0.89mg 1.69mg 10%
Vitamin C 0.1mg 8mg 9%
Vitamin B5 0.446mg 9%
Carbs 46g 25.61g 7%
Calories 235kcal 115kcal 6%
Polyunsaturated fat 0.888g 0.089g 5%
Fiber 2.7g 1.5g 5%
Vitamin B3 1.566mg 0.9mg 4%
Folate 37µg 24µg 3%
Vitamin E 0.5mg 3%
Calcium 52mg 18mg 3%
Magnesium 21mg 10mg 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin B2 0.154mg 0.18mg 2%
Fats 1.8g 0.2g 2%
Saturated fat 0.259g 0.046g 1%
Monounsaturated fat 0.302g 0.005g 1%
Selenium 0.7µg 1%
Phosphorus 133mg 140mg 1%
Net carbs 43.3g 24.11g N/A
Sugar 17.16g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +185.2%
Contains more FatsFats +800%
Contains more CarbsCarbs +79.6%
Contains more OtherOther +20.6%
Contains more WaterWater +65.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 +5940%
Contains more Poly. FatPolyunsaturated fat +897.8%
Contains less Sat. FatSaturated fat -82.2%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.