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  6. Heart of palm vs. Cheese sandwich

Heart of palm vs. Cheese sandwich — In-Depth Nutrition Comparison

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A recap on differences between heart of palm and cheese sandwich

  • Heart of palm has more copper, potassium, vitamin B6, and zinc; however, cheese sandwich is higher in selenium, phosphorus, vitamin B1, and vitamin B2.
  • Heart of palm covers your daily copper needs 54% more than cheese sandwich.
  • Cheese sandwich contains 6 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while cheese sandwich contains 306mg.
  • Heart of palm has less sodium.
  • The glycemic index of cheese sandwich is higher.

Food varieties used in this article are Hearts of palm, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Heart of palm vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more PotassiumPotassium +490.2%
Contains more CopperCopper +302.5%
Contains more ZincZinc +328.7%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +1033.3%
Contains more IronIron +55%
Contains more PhosphorusPhosphorus +172.9%
Contains more SeleniumSelenium +3371.4%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +210.3%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +616%
Contains more Vitamin B2Vitamin B2 +137.2%
Contains more Vitamin B3Vitamin B3 +253.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Cheese sandwich DV% diff.
Polyunsaturated fat 0.089g 9.166g 61%
Copper 0.644mg 0.16mg 54%
Manganese 1.083mg 47%
Potassium 1806mg 306mg 44%
Selenium 0.7µg 24.3µg 43%
Vitamin B6 0.81mg 0.261mg 42%
Fats 0.2g 25g 38%
Sodium 14mg 839mg 36%
Phosphorus 140mg 382mg 35%
Zinc 3.73mg 0.87mg 26%
Monounsaturated fat 0.005g 10.351g 26%
Vitamin B1 0.05mg 0.358mg 26%
Saturated fat 0.046g 4.129g 19%
Vitamin B2 0.18mg 0.427mg 19%
Calories 115kcal 497kcal 19%
Calcium 18mg 204mg 19%
Protein 2.7g 9.8g 14%
Vitamin B3 0.9mg 3.185mg 14%
Vitamin B5 0.622mg 12%
Iron 1.69mg 2.62mg 12%
Carbs 25.61g 58.2g 11%
Folate 24µg 64µg 10%
Magnesium 10mg 54mg 10%
Vitamin C 8mg 1.5mg 7%
Fiber 1.5g 3.1g 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin E 0.5mg 3%
Cholesterol 0mg 7mg 2%
Vitamin A 3µg 21µg 2%
Net carbs 24.11g 55.1g N/A
Sugar 17.16g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2071.9%
Contains more ProteinProtein +263%
Contains more FatsFats +12400%
Contains more CarbsCarbs +127.3%
Contains more OtherOther +91%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +206920%
Contains more Poly. FatPolyunsaturated fat +10198.9%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.