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  6. Heart of palm vs. Coconut milk

Heart of palm vs. Coconut milk — In-Depth Nutrition Comparison

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How are heart of palm and coconut milk different?

  • Heart of palm is higher in vitamin B6, potassium, copper, zinc, vitamin B2, vitamin C, and phosphorus; however, coconut milk is richer in selenium and magnesium.
  • Daily need coverage for saturated fat for coconut milk is 105% higher.
  • Heart of palm has less saturated fat.
  • Heart of palm has a lower glycemic index (32) than coconut milk (97).

Hearts of palm, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) are the varieties used in this article.

Infographic

Heart of palm vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +586.7%
Contains more CopperCopper +142.1%
Contains more ZincZinc +456.7%
Contains more PhosphorusPhosphorus +40%
Contains more MagnesiumMagnesium +270%
Contains more SeleniumSelenium +785.7%
~equal in Iron ~1.64mg
~equal in Sodium ~15mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +18.4%
Contains more Vitamin B6Vitamin B6 +2354.5%
Contains more FolateFolate +50%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Coconut milk DV% diff.
Saturated fat 0.046g 21.14g 96%
Vitamin B6 0.81mg 0.033mg 60%
Potassium 1806mg 263mg 45%
Copper 0.644mg 0.266mg 42%
Manganese 0.916mg 40%
Fats 0.2g 23.84g 36%
Zinc 3.73mg 0.67mg 28%
Vitamin B2 0.18mg 0mg 14%
Selenium 0.7µg 6.2µg 10%
Carbs 25.61g 5.54g 7%
Phosphorus 140mg 100mg 6%
Calories 115kcal 230kcal 6%
Magnesium 10mg 37mg 6%
Vitamin C 8mg 2.8mg 6%
Vitamin B5 0.183mg 4%
Fiber 1.5g 2.2g 3%
Monounsaturated fat 0.005g 1.014g 3%
Folate 24µg 16µg 2%
Choline 0mg 8.5mg 2%
Vitamin B1 0.05mg 0.026mg 2%
Vitamin E 0.5mg 0.15mg 2%
Protein 2.7g 2.29g 1%
Iron 1.69mg 1.64mg 1%
Polyunsaturated fat 0.089g 0.261g 1%
Vitamin B3 0.9mg 0.76mg 1%
Net carbs 24.11g 3.34g N/A
Calcium 18mg 16mg 0%
Sugar 17.16g 3.34g N/A
Sodium 14mg 15mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +17.9%
Contains more CarbsCarbs +362.3%
Contains more OtherOther +180.3%
Contains more FatsFats +11820%
~equal in Water ~67.62g

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +20180%
Contains more Poly. FatPolyunsaturated fat +193.3%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.