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

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Summary of differences between Heart of palm and Brunost

  • Heart of palm has more Copper, and Vitamin B6, while Brunost has more Vitamin B12, Vitamin B2, Phosphorus, Calcium, and Vitamin A.
  • Brunost covers your daily need of Vitamin B12 101% more than Heart of palm.
  • Heart of palm contains 8 times more Copper than Brunost. While Heart of palm contains 0.644mg of Copper, Brunost contains only 0.08mg.
  • The amount of Sodium in Heart of palm is lower.

These are the specific foods used in this comparison Hearts of palm, raw and Cheese, gjetost.

Infographic

Heart of palm vs Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +225%
Contains more CopperCopper +705%
Contains more ZincZinc +227.2%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +2122.2%
Contains more PhosphorusPhosphorus +217.1%
Contains more SeleniumSelenium +1971.4%

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% 4.1% 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% 67% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +198.9%
Contains more FolateFolate +380%
Contains more Vitamin AVitamin A +1536.8%
Contains more Vitamin B1Vitamin B1 +530%
Contains more Vitamin B2Vitamin B2 +667.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.813mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more WaterWater +417.1%
Contains more ProteinProtein +257.4%
Contains more FatsFats +14655%
Contains more CarbsCarbs +66.5%
Contains more OtherOther +138.7%

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
68% 28% 3%
Saturated Fat: Sat. Fat 19.16 g
Monounsaturated Fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated Fat -99.8%
Contains more Mono. FatMonounsaturated Fat +157480%
Contains more Poly. FatPolyunsaturated fat +953.9%

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 Brunost
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Brunost Opinion
Calories 115kcal 466kcal Brunost
Protein 2.7g 9.65g Brunost
Fats 0.2g 29.51g Brunost
Vitamin C 8mg 0mg Heart of palm
Net carbs 24.11g 42.65g Brunost
Carbs 25.61g 42.65g Brunost
Cholesterol 0mg 94mg Heart of palm
Magnesium 10mg 70mg Brunost
Calcium 18mg 400mg Brunost
Potassium 1806mg 1409mg Heart of palm
Iron 1.69mg 0.52mg Heart of palm
Sugar 17.16g Brunost
Fiber 1.5g 0g Heart of palm
Copper 0.644mg 0.08mg Heart of palm
Zinc 3.73mg 1.14mg Heart of palm
Phosphorus 140mg 444mg Brunost
Sodium 14mg 600mg Heart of palm
Vitamin A 68IU 1113IU Brunost
Vitamin A 3µg 334µg Brunost
Vitamin E 0.5mg Heart of palm
Manganese 0.04mg Brunost
Selenium 0.7µg 14.5µg Brunost
Vitamin B1 0.05mg 0.315mg Brunost
Vitamin B2 0.18mg 1.382mg Brunost
Vitamin B3 0.9mg 0.813mg Heart of palm
Vitamin B5 3.351mg Brunost
Vitamin B6 0.81mg 0.271mg Heart of palm
Vitamin B12 0µg 2.42µg Brunost
Folate 24µg 5µg Heart of palm
Saturated Fat 0.046g 19.16g Heart of palm
Monounsaturated Fat 0.005g 7.879g Brunost
Polyunsaturated fat 0.089g 0.938g Brunost
Tryptophan 0.135mg Brunost
Threonine 0.393mg Brunost
Isoleucine 0.519mg Brunost
Leucine 0.992mg Brunost
Lysine 0.814mg Brunost
Methionine 0.318mg Brunost
Phenylalanine 0.54mg Brunost
Valine 0.765mg Brunost
Histidine 0.293mg Brunost

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Brunost
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
81%
Brunost
Minerals Daily Need Coverage Score
62%
Heart of palm
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 586mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 19.114g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $3)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 5)
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.
Which food is richer in vitamins?
?
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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.