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  6. Heart of palm vs. Romano cheese

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

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Significant differences between heart of palm and romano cheese

  • Heart of palm has more copper, vitamin B6, and potassium; however, romano cheese is richer in calcium, phosphorus, vitamin B12, and selenium.
  • Romano cheese covers your daily calcium needs 105% more than heart of palm.
  • Romano cheese has 21 times less copper than heart of palm. Heart of palm has 0.644mg of copper, while romano cheese has 0.03mg.
  • Heart of palm contains less sodium.

Specific food types used in this comparison are Hearts of palm, raw and Cheese, romano.

Infographic

Heart of palm vs Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +2000%
Contains more IronIron +119.5%
Contains more CopperCopper +2046.7%
Contains more ZincZinc +44.6%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +5811.1%
Contains more PhosphorusPhosphorus +442.9%
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% 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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B3Vitamin B3 +1068.8%
Contains more Vitamin B6Vitamin B6 +852.9%
Contains more FolateFolate +242.9%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +105.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +605.5%
Contains more WaterWater +124.8%
Contains more ProteinProtein +1077.8%
Contains more FatsFats +13370%
Contains more OtherOther +237.7%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +156660%
Contains more Poly. FatPolyunsaturated fat +566.3%

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 Romano cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Romano cheese DV% diff.
Calcium 18mg 1064mg 105%
Phosphorus 140mg 760mg 89%
Saturated fat 0.046g 17.115g 78%
Copper 0.644mg 0.03mg 68%
Sodium 14mg 1433mg 62%
Protein 2.7g 31.8g 58%
Vitamin B6 0.81mg 0.085mg 56%
Potassium 1806mg 86mg 51%
Vitamin B12 0µg 1.12µg 47%
Fats 0.2g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 0.7µg 14.5µg 25%
Monounsaturated fat 0.005g 7.838g 20%
Vitamin B2 0.18mg 0.37mg 15%
Calories 115kcal 387kcal 14%
Iron 1.69mg 0.77mg 12%
Zinc 3.73mg 2.58mg 10%
Vitamin A 3µg 96µg 10%
Vitamin C 8mg 0mg 9%
Vitamin B5 0.424mg 8%
Magnesium 10mg 41mg 7%
Carbs 25.61g 3.63g 7%
Fiber 1.5g 0g 6%
Vitamin B3 0.9mg 0.077mg 5%
Folate 24µg 7µg 4%
Polyunsaturated fat 0.089g 0.593g 3%
Vitamin D 0µg 0.5µg 3%
Choline 0mg 15.4mg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 0µg 2.2µg 2%
Vitamin E 0.5mg 0.23mg 2%
Vitamin B1 0.05mg 0.037mg 1%
Manganese 0.02mg 1%
Net carbs 24.11g 3.63g N/A
Sugar 17.16g 0.73g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Romano cheese
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
26%
Romano cheese
Minerals Daily Need Coverage Score
62%
Heart of palm
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 16.43g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 1419mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 17.069g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $4.6)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.