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  6. Heart of palm vs. Chicken sandwich

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

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The main differences between heart of palm and chicken sandwich

  • Heart of palm has more copper, potassium, vitamin B6, and zinc; however, chicken sandwich has more vitamin B3, selenium, vitamin B1, and vitamin E.
  • Daily need coverage for copper for heart of palm is 64% higher.
  • Chicken sandwich has 7 times less potassium than heart of palm. Heart of palm has 1806mg of potassium, while chicken sandwich has 245mg.
  • Heart of palm is lower in sodium.
  • Chicken sandwich has a higher glycemic index than heart of palm.

Food types used in this article are Hearts of palm, raw and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Heart of palm vs Chicken 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more PotassiumPotassium +637.1%
Contains more CopperCopper +861.2%
Contains more ZincZinc +511.5%
Contains less SodiumSodium -98.1%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +222.2%
Contains more PhosphorusPhosphorus +32.1%
Contains more SeleniumSelenium +2742.9%
~equal in Iron ~1.77mg

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B6Vitamin B6 +111.5%
Contains more Vitamin EVitamin E +382%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +757.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +95.8%
Contains more CholineCholine +∞%
~equal in Vitamin A ~3µg

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more CarbsCarbs +22.6%
Contains more WaterWater +42%
Contains more ProteinProtein +503%
Contains more FatsFats +5495%
Contains more OtherOther +35.7%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +89520%
Contains more Poly. FatPolyunsaturated fat +3469.7%

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 Chicken sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Chicken sandwich DV% diff.
Copper 0.644mg 0.067mg 64%
Potassium 1806mg 245mg 46%
Vitamin B3 0.9mg 7.72mg 43%
Selenium 0.7µg 19.9µg 35%
Vitamin B6 0.81mg 0.383mg 33%
Sodium 14mg 753mg 32%
Zinc 3.73mg 0.61mg 28%
Protein 2.7g 16.28g 27%
Vitamin B5 1.2mg 24%
Polyunsaturated fat 0.089g 3.177g 21%
Fats 0.2g 11.19g 17%
Vitamin B1 0.05mg 0.23mg 15%
Vitamin E 0.5mg 2.41mg 13%
Cholesterol 0mg 35mg 12%
Monounsaturated fat 0.005g 4.481g 11%
Manganese 0.219mg 10%
Saturated fat 0.046g 2.123g 9%
Vitamin B2 0.18mg 0.3mg 9%
Vitamin C 8mg 0.8mg 8%
Vitamin K 0µg 8.5µg 7%
Calories 115kcal 250kcal 7%
Starch 16.5g 7%
Choline 0mg 35.3mg 6%
Folate 24µg 47µg 6%
Phosphorus 140mg 185mg 6%
Vitamin B12 0µg 0.13µg 5%
Calcium 18mg 58mg 4%
Magnesium 10mg 24mg 3%
Carbs 25.61g 20.89g 2%
Fructose 0.97g 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Iron 1.69mg 1.77mg 1%
Net carbs 24.11g 19.49g N/A
Sugar 17.16g 3.64g N/A
Fiber 1.5g 1.4g 0%
Vitamin A 3µg 3µg 0%
Trans fat 0g 0.03g N/A
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Chicken sandwich
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
44%
Chicken sandwich
Minerals Daily Need Coverage Score
62%
Heart of palm
48%
Chicken sandwich

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 739mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 2.077g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 42)
Which food is lower in Sugar?
Chicken sandwich
Chicken sandwich is lower in Sugar (difference - 13.52g)
Which food is richer in minerals?
Chicken sandwich
Chicken sandwich is relatively richer in minerals
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.