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  6. Heart of palm vs. Custard

Heart of palm vs. Custard — In-Depth Nutrition Comparison

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Important differences between heart of palm and custard

  • Heart of palm has more copper, vitamin B6, potassium, zinc, and iron; however, custard is richer in vitamin B12, calcium, and selenium.
  • Heart of palm's daily need coverage for copper is 68% more.
  • Heart of palm contains 13 times more vitamin B6 than custard. Heart of palm contains 0.81mg of vitamin B6, while custard contains 0.064mg.
  • Heart of palm contains less saturated fat.

The food varieties used in the comparison are Hearts of palm, raw and Egg custards, dry mix, prepared with whole milk.

Infographic

Heart of palm vs Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more PotassiumPotassium +772.5%
Contains more IronIron +397.1%
Contains more CopperCopper +2046.7%
Contains more ZincZinc +631.4%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +672.2%
Contains more SeleniumSelenium +757.1%
~equal in Phosphorus ~130mg

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin CVitamin C +7900%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B3Vitamin B3 +581.8%
Contains more Vitamin B6Vitamin B6 +1165.6%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +1633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Heart of palm Custard DV% diff.
Copper 0.644mg 0.03mg 68%
Vitamin B6 0.81mg 0.064mg 57%
Potassium 1806mg 207mg 47%
Zinc 3.73mg 0.51mg 29%
Vitamin B12 0µg 0.52µg 22%
Cholesterol 0mg 51mg 17%
Iron 1.69mg 0.34mg 17%
Vitamin B5 0.699mg 14%
Calcium 18mg 139mg 12%
Selenium 0.7µg 6µg 10%
Saturated fat 0.046g 2.032g 9%
Vitamin C 8mg 0.1mg 9%
Vitamin D 0µg 1.2µg 6%
Fiber 1.5g 0g 6%
Fats 0.2g 4g 6%
Vitamin D 0IU 47IU 6%
Vitamin B3 0.9mg 0.132mg 5%
Vitamin A 3µg 52µg 5%
Folate 24µg 9µg 4%
Monounsaturated fat 0.005g 1.127g 3%
Carbs 25.61g 17.6g 3%
Sodium 14mg 84mg 3%
Vitamin E 0.5mg 0.06mg 3%
Protein 2.7g 3.99g 3%
Vitamin B2 0.18mg 0.22mg 3%
Choline 0mg 11.8mg 2%
Polyunsaturated fat 0.089g 0.312g 1%
Vitamin B1 0.05mg 0.061mg 1%
Phosphorus 140mg 130mg 1%
Magnesium 10mg 16mg 1%
Calories 115kcal 122kcal 0%
Net carbs 24.11g 17.6g N/A
Sugar 17.16g 4.82g N/A
Manganese 0.007mg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.082mg 0%
Threonine 0.192mg 0%
Isoleucine 0.207mg 0%
Leucine 0.337mg 0%
Lysine 0.214mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.173mg 0%
Valine 0.233mg 0%
Histidine 0.092mg 0%
Omega-3 - DHA 0g 0.003g 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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more CarbsCarbs +45.5%
Contains more OtherOther +107.3%
Contains more ProteinProtein +47.8%
Contains more FatsFats +1900%
~equal in Water ~73.45g

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +22440%
Contains more Poly. FatPolyunsaturated fat +250.6%

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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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.