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  6. Heart of palm vs. Cookie dough

Heart of palm vs. Cookie dough — In-Depth Nutrition Comparison

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The main differences between heart of palm and cookie dough

  • Heart of palm has more copper, vitamin B6, potassium, zinc, and vitamin C; however, cookie dough has more vitamin B1 and selenium.
  • Daily need coverage for copper for heart of palm is 59% higher.
  • Heart of palm is lower in sodium.
  • Cookie dough has a higher glycemic index than heart of palm.

Food types used in this article are Hearts of palm, raw and Cookies, oatmeal, refrigerated dough.

Infographic

Heart of palm vs Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more PotassiumPotassium +1128.6%
Contains more CopperCopper +485.5%
Contains more ZincZinc +482.8%
Contains more PhosphorusPhosphorus +34.6%
Contains less SodiumSodium -95.2%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +72.2%
Contains more IronIron +26.6%
Contains more SeleniumSelenium +1200%

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 0% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin B6Vitamin B6 +1875.6%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +368%
Contains more Vitamin B3Vitamin B3 +107.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +45.8%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Cookie dough DV% diff.
Vitamin B6 0.81mg 0.041mg 59%
Copper 0.644mg 0.11mg 59%
Potassium 1806mg 147mg 49%
Manganese 0.765mg 33%
Fats 0.2g 18.9g 29%
Zinc 3.73mg 0.64mg 28%
Monounsaturated fat 0.005g 10.531g 26%
Saturated fat 0.046g 4.751g 21%
Polyunsaturated fat 0.089g 2.592g 17%
Calories 115kcal 424kcal 15%
Selenium 0.7µg 9.1µg 15%
Vitamin B1 0.05mg 0.234mg 15%
Sodium 14mg 294mg 12%
Carbs 25.61g 59.1g 11%
Vitamin C 8mg 0mg 9%
Cholesterol 0mg 24mg 8%
Vitamin B5 0.372mg 7%
Vitamin B3 0.9mg 1.865mg 6%
Iron 1.69mg 2.14mg 6%
Phosphorus 140mg 104mg 5%
Protein 2.7g 5.4g 5%
Fiber 1.5g 2.5g 4%
Magnesium 10mg 28mg 4%
Folate 24µg 35µg 3%
Vitamin E 0.5mg 3%
Vitamin B2 0.18mg 0.148mg 2%
Vitamin B12 0µg 0.04µg 2%
Calcium 18mg 31mg 1%
Net carbs 24.11g 56.6g N/A
Sugar 17.16g N/A
Vitamin A 3µg 4µg 0%
Tryptophan 0.088mg 0%
Threonine 0.177mg 0%
Isoleucine 0.227mg 0%
Leucine 0.414mg 0%
Lysine 0.257mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.278mg 0%
Valine 0.291mg 0%
Histidine 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A

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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +354.2%
Contains more OtherOther +53.1%
Contains more ProteinProtein +100%
Contains more FatsFats +9350%
Contains more CarbsCarbs +130.8%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +210520%
Contains more Poly. FatPolyunsaturated fat +2812.4%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.