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  6. Heart of palm vs. Condensed milk

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

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What are the differences between heart of palm and condensed milk?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, and iron, yet condensed milk is higher in calcium, selenium, vitamin B12, and vitamin B2.
  • Heart of palm's daily need coverage for copper is 70% more.
  • Heart of palm has 16 times more vitamin B6 than condensed milk. While heart of palm has 0.81mg of vitamin B6, condensed milk has only 0.051mg.
  • The amount of saturated fat in heart of palm is lower.
  • The glycemic index of heart of palm is lower.

We used Hearts of palm, raw and Milk, canned, condensed, sweetened types in this article.

Infographic

Heart of palm vs Condensed 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 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
Contains more PotassiumPotassium +386.8%
Contains more IronIron +789.5%
Contains more CopperCopper +4193.3%
Contains more ZincZinc +296.8%
Contains less SodiumSodium -89%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +1477.8%
Contains more PhosphorusPhosphorus +80.7%
Contains more SeleniumSelenium +2014.3%

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 8.7% 25% 3.2% 3% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
Contains more Vitamin CVitamin C +207.7%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B3Vitamin B3 +328.6%
Contains more Vitamin B6Vitamin B6 +1488.2%
Contains more FolateFolate +118.2%
Contains more Vitamin AVitamin A +2366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +131.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Heart of palm Condensed milk DV% diff.
Copper 0.644mg 0.015mg 70%
Vitamin B6 0.81mg 0.051mg 58%
Potassium 1806mg 371mg 42%
Calcium 18mg 284mg 27%
Selenium 0.7µg 14.8µg 26%
Saturated fat 0.046g 5.486g 25%
Zinc 3.73mg 0.94mg 25%
Iron 1.69mg 0.19mg 19%
Vitamin B12 0µg 0.44µg 18%
Vitamin B2 0.18mg 0.416mg 18%
Phosphorus 140mg 253mg 16%
Choline 0mg 89.1mg 16%
Vitamin B5 0.75mg 15%
Fats 0.2g 8.7g 13%
Cholesterol 0mg 34mg 11%
Protein 2.7g 7.91g 10%
Calories 115kcal 321kcal 10%
Carbs 25.61g 54.4g 10%
Vitamin A 3µg 74µg 8%
Monounsaturated fat 0.005g 2.427g 6%
Vitamin C 8mg 2.6mg 6%
Fiber 1.5g 0g 6%
Sodium 14mg 127mg 5%
Vitamin B3 0.9mg 0.21mg 4%
Magnesium 10mg 26mg 4%
Folate 24µg 11µg 3%
Vitamin B1 0.05mg 0.09mg 3%
Vitamin E 0.5mg 0.16mg 2%
Polyunsaturated fat 0.089g 0.337g 2%
Vitamin D 0IU 6IU 1%
Vitamin K 0µg 0.6µg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 24.11g 54.4g N/A
Sugar 17.16g 54.4g N/A
Manganese 0.006mg 0%
Tryptophan 0.112mg 0%
Threonine 0.357mg 0%
Isoleucine 0.479mg 0%
Leucine 0.775mg 0%
Lysine 0.627mg 0%
Methionine 0.198mg 0%
Phenylalanine 0.382mg 0%
Valine 0.529mg 0%
Histidine 0.214mg 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
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 g
Contains more WaterWater +155.9%
Contains more ProteinProtein +193%
Contains more FatsFats +4250%
Contains more CarbsCarbs +112.4%
~equal in Other ~1.83g

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
66% 29% 4%
Saturated fat: Sat. Fat 5.486 g
Monounsaturated fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +48440%
Contains more Poly. FatPolyunsaturated fat +278.7%

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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. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.