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  6. Heart of palm vs. Butter cookie

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

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What are the differences between heart of palm and butter cookie?

  • Heart of palm is higher in vitamin B6, potassium, copper, and zinc, yet butter cookie is higher in vitamin B1, vitamin B12, vitamin B3, and selenium.
  • Heart of palm's daily need coverage for vitamin B6 is 60% more.
  • Heart of palm has 16 times more potassium than butter cookie. While heart of palm has 1806mg of potassium, butter cookie has only 111mg.
  • The amount of saturated fat in heart of palm is lower.
  • The glycemic index of heart of palm is lower.

We used Hearts of palm, raw and Cookies, butter, commercially prepared, enriched types in this article.

Infographic

Heart of palm vs Butter cookie 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more PotassiumPotassium +1527%
Contains more CopperCopper +222%
Contains more ZincZinc +881.6%
Contains more PhosphorusPhosphorus +37.3%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +61.1%
Contains more IronIron +31.4%
Contains more SeleniumSelenium +1100%

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%
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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +2150%
Contains more Vitamin AVitamin A +5400%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +86.1%
Contains more Vitamin B3Vitamin B3 +254.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
Contains more CholineCholine +∞%

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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more WaterWater +1410.9%
Contains more OtherOther +24.4%
Contains more ProteinProtein +125.9%
Contains more FatsFats +9300%
Contains more CarbsCarbs +169%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +110340%
Contains more Poly. FatPolyunsaturated fat +1003.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Butter cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Butter cookie DV% diff.
Vitamin B6 0.81mg 0.036mg 60%
Potassium 1806mg 111mg 50%
Saturated fat 0.046g 11.051g 50%
Copper 0.644mg 0.2mg 49%
Cholesterol 0mg 117mg 39%
Zinc 3.73mg 0.38mg 30%
Fats 0.2g 18.8g 29%
Vitamin B1 0.05mg 0.37mg 27%
Vitamin A 3µg 165µg 18%
Calories 115kcal 467kcal 18%
Vitamin B12 0µg 0.36µg 15%
Vitamin B3 0.9mg 3.19mg 14%
Monounsaturated fat 0.005g 5.522g 14%
Selenium 0.7µg 8.4µg 14%
Carbs 25.61g 68.9g 14%
Folate 24µg 76µg 13%
Vitamin B2 0.18mg 0.335mg 12%
Sodium 14mg 282mg 12%
Vitamin B5 0.488mg 10%
Vitamin C 8mg 0mg 9%
Manganese 0.17mg 7%
Protein 2.7g 6.1g 7%
Iron 1.69mg 2.22mg 7%
Polyunsaturated fat 0.089g 0.982g 6%
Phosphorus 140mg 102mg 5%
Fiber 1.5g 0.8g 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Choline 0mg 6.5mg 1%
Calcium 18mg 29mg 1%
Vitamin K 0µg 1.7µg 1%
Vitamin E 0.5mg 0.58mg 1%
Net carbs 24.11g 68.1g N/A
Magnesium 10mg 12mg 0%
Sugar 17.16g 20.24g N/A
Tryptophan 0.084mg 0%
Threonine 0.215mg 0%
Isoleucine 0.277mg 0%
Leucine 0.471mg 0%
Lysine 0.308mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.299mg 0%
Valine 0.315mg 0%
Histidine 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Butter cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Heart of palm
35%
Butter cookie
Minerals Daily Need Coverage Score
62%
Heart of palm
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 3.08g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 268mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 11.005g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.