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  6. Heart of palm vs. Butter

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

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What are the differences between heart of palm and butter?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, and phosphorus, yet butter is higher in vitamin A and vitamin E.
  • Butter's daily need coverage for saturated fat is 252% more.
  • Heart of palm has 270 times more vitamin B6 than butter. While heart of palm has 0.81mg of vitamin B6, butter has only 0.003mg.
  • The amount of saturated fat in heart of palm is lower.
  • The glycemic index of butter is lower.

We used Hearts of palm, raw and Butter, without salt types in this article.

Infographic

Heart of palm vs Butter 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Butter
Butter
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +7425%
Contains more IronIron +8350%
Contains more CopperCopper +3925%
Contains more ZincZinc +4044.4%
Contains more PhosphorusPhosphorus +483.3%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -21.4%
Contains more SeleniumSelenium +42.9%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Butter
Butter
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 0% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +429.4%
Contains more Vitamin B3Vitamin B3 +2042.9%
Contains more Vitamin B6Vitamin B6 +26900%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +22700%
Contains more Vitamin EVitamin E +364%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Butter DV% diff.
Saturated fat 0.046g 50.489g 229%
Fats 0.2g 81.11g 124%
Vitamin A 3µg 684µg 76%
Cholesterol 0mg 215mg 72%
Copper 0.644mg 0.016mg 70%
Vitamin B6 0.81mg 0.003mg 62%
Monounsaturated fat 0.005g 23.43g 59%
Potassium 1806mg 24mg 52%
Zinc 3.73mg 0.09mg 33%
Calories 115kcal 717kcal 30%
Iron 1.69mg 0.02mg 21%
Polyunsaturated fat 0.089g 3.01g 19%
Phosphorus 140mg 24mg 17%
Vitamin E 0.5mg 2.32mg 12%
Vitamin B2 0.18mg 0.034mg 11%
Vitamin C 8mg 0mg 9%
Carbs 25.61g 0.06g 9%
Vitamin B12 0µg 0.17µg 7%
Fiber 1.5g 0g 6%
Vitamin K 0µg 7µg 6%
Folate 24µg 3µg 5%
Vitamin B3 0.9mg 0.042mg 5%
Vitamin B1 0.05mg 0.005mg 4%
Protein 2.7g 0.85g 4%
Choline 0mg 18.8mg 3%
Magnesium 10mg 2mg 2%
Vitamin B5 0.11mg 2%
Selenium 0.7µg 1µg 1%
Calcium 18mg 24mg 1%
Net carbs 24.11g 0.06g N/A
Sugar 17.16g 0.06g N/A
Sodium 14mg 11mg 0%
Manganese 0.004mg 0%
Tryptophan 0.012mg 0%
Threonine 0.038mg 0%
Isoleucine 0.051mg 0%
Leucine 0.083mg 0%
Lysine 0.067mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.041mg 0%
Valine 0.057mg 0%
Histidine 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +217.6%
Contains more CarbsCarbs +42583.3%
Contains more WaterWater +287.4%
Contains more OtherOther +4875%
Contains more FatsFats +40455%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +468500%
Contains more Poly. FatPolyunsaturated fat +3282%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.