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  6. Heart of palm vs. Buttermilk

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

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Significant differences between heart of palm and buttermilk

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, vitamin C, and phosphorus; however, buttermilk is richer in calcium and vitamin B12.
  • Heart of palm covers your daily copper needs 70% more than buttermilk.
  • Buttermilk has 34 times less iron than heart of palm. Heart of palm has 1.69mg of iron, while buttermilk has 0.05mg.
  • Heart of palm contains less sodium.

Specific food types used in this comparison are Hearts of palm, raw and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Heart of palm vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more PotassiumPotassium +1096%
Contains more IronIron +3280%
Contains more CopperCopper +5754.5%
Contains more ZincZinc +788.1%
Contains more PhosphorusPhosphorus +57.3%
Contains less SodiumSodium -92.6%
Contains more CalciumCalcium +544.4%
Contains more SeleniumSelenium +185.7%
~equal in Magnesium ~11mg

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B3Vitamin B3 +1451.7%
Contains more Vitamin B6Vitamin B6 +2282.4%
Contains more FolateFolate +380%
Contains more Vitamin AVitamin A +366.7%
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 Buttermilk DV% diff.
Copper 0.644mg 0.011mg 70%
Vitamin B6 0.81mg 0.034mg 60%
Potassium 1806mg 151mg 49%
Zinc 3.73mg 0.42mg 30%
Iron 1.69mg 0.05mg 21%
Calcium 18mg 116mg 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin C 8mg 1mg 8%
Sodium 14mg 190mg 8%
Carbs 25.61g 4.79g 7%
Phosphorus 140mg 89mg 7%
Vitamin B5 0.275mg 6%
Fiber 1.5g 0g 6%
Vitamin B3 0.9mg 0.058mg 5%
Folate 24µg 5µg 5%
Calories 115kcal 40kcal 4%
Choline 0mg 17.7mg 3%
Vitamin E 0.5mg 0.05mg 3%
Vitamin B2 0.18mg 0.154mg 2%
Saturated fat 0.046g 0.548g 2%
Selenium 0.7µg 2µg 2%
Protein 2.7g 3.31g 1%
Cholesterol 0mg 4mg 1%
Vitamin B1 0.05mg 0.034mg 1%
Fats 0.2g 0.88g 1%
Monounsaturated fat 0.005g 0.254g 1%
Vitamin A 3µg 14µg 1%
Net carbs 24.11g 4.79g N/A
Vitamin D 0IU 1IU 0%
Magnesium 10mg 11mg 0%
Sugar 17.16g 4.79g N/A
Manganese 0.002mg 0%
Vitamin K 0µg 0.1µg 0%
Polyunsaturated fat 0.089g 0.033g 0%
Tryptophan 0.042mg 0%
Threonine 0.141mg 0%
Isoleucine 0.171mg 0%
Leucine 0.313mg 0%
Lysine 0.277mg 0%
Methionine 0.087mg 0%
Phenylalanine 0.171mg 0%
Valine 0.217mg 0%
Histidine 0.1mg 0%

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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more CarbsCarbs +434.7%
Contains more OtherOther +123.6%
Contains more ProteinProtein +22.6%
Contains more FatsFats +340%
Contains more WaterWater +29.7%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +169.7%
Contains more Mono. FatMonounsaturated fat +4980%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.