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  6. Heart of palm vs. Cream cheese

Heart of palm vs. Cream cheese — In-Depth Nutrition Comparison

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How are heart of palm and cream cheese different?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, and iron; however, cream cheese is richer in vitamin A and selenium.
  • Daily need coverage for saturated fat for cream cheese is 101% higher.
  • Heart of palm contains 36 times more copper than cream cheese. While heart of palm contains 0.644mg of copper, cream cheese contains only 0.018mg.
  • Heart of palm has less sodium.
  • Cream cheese has a lower glycemic index (0) than heart of palm (32).

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

Infographic

Heart of palm vs Cream cheese 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more PotassiumPotassium +1268.2%
Contains more IronIron +1436.4%
Contains more CopperCopper +3477.8%
Contains more ZincZinc +646%
Contains more PhosphorusPhosphorus +30.8%
Contains less SodiumSodium -95.5%
Contains more CalciumCalcium +438.9%
Contains more SeleniumSelenium +1128.6%
~equal in Magnesium ~9mg

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B3Vitamin B3 +889%
Contains more Vitamin B6Vitamin B6 +1346.4%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +10166.7%
Contains more Vitamin EVitamin E +72%
Contains more Vitamin B2Vitamin B2 +27.8%
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 Cream cheese DV% diff.
Saturated fat 0.046g 20.213g 92%
Copper 0.644mg 0.018mg 70%
Vitamin B6 0.81mg 0.056mg 58%
Fats 0.2g 34.44g 53%
Potassium 1806mg 132mg 49%
Cholesterol 0mg 101mg 34%
Vitamin A 3µg 308µg 34%
Zinc 3.73mg 0.5mg 29%
Monounsaturated fat 0.005g 8.907g 22%
Iron 1.69mg 0.11mg 20%
Selenium 0.7µg 8.6µg 14%
Sodium 14mg 314mg 13%
Calories 115kcal 350kcal 12%
Vitamin B5 0.517mg 10%
Vitamin C 8mg 0mg 9%
Polyunsaturated fat 0.089g 1.483g 9%
Vitamin B12 0µg 0.22µg 9%
Calcium 18mg 97mg 8%
Protein 2.7g 6.15g 7%
Carbs 25.61g 5.52g 7%
Fiber 1.5g 0g 6%
Vitamin B3 0.9mg 0.091mg 5%
Choline 0mg 27.2mg 5%
Phosphorus 140mg 107mg 5%
Vitamin B2 0.18mg 0.23mg 4%
Folate 24µg 9µg 4%
Vitamin B1 0.05mg 0.023mg 2%
Vitamin E 0.5mg 0.86mg 2%
Vitamin K 0µg 2.1µg 2%
Net carbs 24.11g 5.52g N/A
Magnesium 10mg 9mg 0%
Sugar 17.16g 3.76g N/A
Starch 0.35g 0%
Manganese 0.011mg 0%
Tryptophan 0.069mg 0%
Threonine 0.233mg 0%
Isoleucine 0.324mg 0%
Leucine 0.657mg 0%
Lysine 0.567mg 0%
Methionine 0.191mg 0%
Phenylalanine 0.291mg 0%
Valine 0.395mg 0%
Histidine 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +363.9%
Contains more WaterWater +32.1%
Contains more OtherOther +56.7%
Contains more ProteinProtein +127.8%
Contains more FatsFats +17120%

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +178040%
Contains more Poly. FatPolyunsaturated fat +1566.3%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.