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

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Summary of differences between heart of palm and club sandwich

  • Heart of palm has more copper, potassium, vitamin B6, and zinc, while club sandwich has more selenium, vitamin B3, and vitamin B12.
  • Heart of palm covers your daily need for copper, 62% more than club sandwich.
  • Heart of palm contains 8 times more potassium than club sandwich. While heart of palm contains 1806mg of potassium, club sandwich contains only 226mg.
  • The amount of sodium in heart of palm is lower.

These are the specific foods used in this comparison Hearts of palm, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Heart of palm vs Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +699.1%
Contains more IronIron +23.4%
Contains more CopperCopper +623.6%
Contains more ZincZinc +178.4%
Contains less SodiumSodium -97.8%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +427.8%
Contains more PhosphorusPhosphorus +53.6%
Contains more SeleniumSelenium +3442.9%
~equal in Manganese ~mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +81.8%
Contains more Vitamin B6Vitamin B6 +173.6%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B3Vitamin B3 +519.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +29.2%
Contains more CholineCholine +∞%
~equal in Vitamin B2 ~0.186mg

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +28.9%
Contains more WaterWater +32.3%
Contains more ProteinProtein +536.7%
Contains more FatsFats +3925%
Contains more OtherOther +19.1%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +58880%
Contains more Poly. FatPolyunsaturated fat +2012.4%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Club sandwich DV% diff.
Copper 0.644mg 0.089mg 62%
Potassium 1806mg 226mg 46%
Selenium 0.7µg 24.8µg 44%
Vitamin B6 0.81mg 0.296mg 40%
Vitamin B3 0.9mg 5.575mg 29%
Protein 2.7g 17.19g 29%
Sodium 14mg 630mg 27%
Zinc 3.73mg 1.34mg 22%
Vitamin B12 0µg 0.47µg 20%
Vitamin B5 0.826mg 17%
Cholesterol 0mg 46mg 15%
Saturated fat 0.046g 3.109g 14%
Fats 0.2g 8.05g 12%
Polyunsaturated fat 0.089g 1.88g 12%
Phosphorus 140mg 215mg 11%
Vitamin B1 0.05mg 0.172mg 10%
Choline 0mg 47.8mg 9%
Calcium 18mg 95mg 8%
Monounsaturated fat 0.005g 2.949g 7%
Vitamin K 0µg 8.7µg 7%
Magnesium 10mg 32mg 5%
Calories 115kcal 220kcal 5%
Iron 1.69mg 1.37mg 4%
Vitamin A 3µg 35µg 4%
Vitamin C 8mg 4.4mg 4%
Folate 24µg 31µg 2%
Carbs 25.61g 19.87g 2%
Vitamin E 0.5mg 0.61mg 1%
Vitamin D 0µg 0.1µg 1%
Fiber 1.5g 1.2g 1%
Vitamin D 0IU 5IU 1%
Net carbs 24.11g 18.67g N/A
Sugar 17.16g 4.68g N/A
Vitamin B2 0.18mg 0.186mg 0%
Trans fat 0g 0.071g N/A
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Club 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
37%
Club sandwich
Minerals Daily Need Coverage Score
62%
Heart of palm
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 616mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 3.063g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 12.48g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.