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Heart of palm vs. Domestic goose — In-Depth Nutrition Comparison

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Differences between heart of palm and domestic goose

  • Heart of palm has more potassium, copper, and vitamin B6, while domestic goose has more selenium, phosphorus, vitamin B12, vitamin B3, and vitamin B2.
  • Domestic goose's daily need coverage for selenium is 45% higher.
  • Domestic goose contains 5 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while domestic goose contains 388mg.
  • The amount of saturated fat in heart of palm is lower.
  • Domestic goose has a lower glycemic index. The glycemic index of domestic goose is 0, while the glycemic index of heart of palm is 32.

The food types used in this comparison are Hearts of palm, raw and Goose, domesticated, meat only, cooked, roasted.

Infographic

Heart of palm vs Domestic goose 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 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +365.5%
Contains more CopperCopper +133.3%
Contains more ZincZinc +17.7%
Contains less SodiumSodium -81.6%
Contains more MagnesiumMagnesium +150%
Contains more IronIron +69.8%
Contains more PhosphorusPhosphorus +120.7%
Contains more SeleniumSelenium +3542.9%

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% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +72.3%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +84%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +353.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.4%
Contains more OtherOther +76.1%
Contains more ProteinProtein +973%
Contains more FatsFats +6235%

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
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +86700%
Contains more Poly. FatPolyunsaturated fat +1630.3%

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 Domestic goose
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Domestic goose DV% diff.
Protein 2.7g 28.97g 53%
Selenium 0.7µg 25.5µg 45%
Potassium 1806mg 388mg 42%
Copper 0.644mg 0.276mg 41%
Vitamin B5 1.834mg 37%
Cholesterol 0mg 96mg 32%
Vitamin B6 0.81mg 0.47mg 26%
Phosphorus 140mg 309mg 24%
Saturated fat 0.046g 4.56g 21%
Vitamin B12 0µg 0.49µg 20%
Vitamin B3 0.9mg 4.081mg 20%
Fats 0.2g 12.67g 19%
Vitamin B2 0.18mg 0.39mg 16%
Iron 1.69mg 2.87mg 15%
Monounsaturated fat 0.005g 4.34g 11%
Polyunsaturated fat 0.089g 1.54g 10%
Vitamin C 8mg 0mg 9%
Carbs 25.61g 0g 9%
Calories 115kcal 238kcal 6%
Fiber 1.5g 0g 6%
Zinc 3.73mg 3.17mg 5%
Magnesium 10mg 25mg 4%
Vitamin B1 0.05mg 0.092mg 4%
Folate 24µg 12µg 3%
Vitamin E 0.5mg 3%
Sodium 14mg 76mg 3%
Manganese 0.024mg 1%
Vitamin A 3µg 12µg 1%
Net carbs 24.11g 0g N/A
Calcium 18mg 14mg 0%
Sugar 17.16g N/A
Tryptophan 0.403mg 0%
Threonine 1.238mg 0%
Isoleucine 1.488mg 0%
Leucine 2.447mg 0%
Lysine 2.48mg 0%
Methionine 0.783mg 0%
Phenylalanine 1.214mg 0%
Valine 1.516mg 0%
Histidine 0.765mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Domestic goose
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%
Domestic goose
Minerals Daily Need Coverage Score
62%
Heart of palm
63%
Domestic goose

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 96mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 62mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 4.514g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food is lower in Sugar?
Domestic goose
Domestic goose is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Domestic goose
Domestic goose is lower in glycemic index (difference - 32)
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.
Which food is richer in vitamins?
?
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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.