Heart of palm vs. Egg white — In-Depth Nutrition Comparison
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What are the main differences between heart of palm and egg whites?
- Heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin C, yet egg whites are richer in selenium and vitamin B2.
- Heart of palm's daily need coverage for copper is 69% higher.
- Heart of palm contains less sodium.
- Egg whites have a lower glycemic index than heart of palm.
We used Hearts of palm, raw and Egg, white, raw, fresh types in this comparison.
Infographic
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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.
| Contains more CalciumCalcium | +157.1% |
| Contains more PotassiumPotassium | +1008% |
| Contains more IronIron | +2012.5% |
| Contains more CopperCopper | +2700% |
| Contains more ZincZinc | +12333.3% |
| Contains more PhosphorusPhosphorus | +833.3% |
| Contains less SodiumSodium | -91.6% |
| Contains more SeleniumSelenium | +2757.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1150% |
| Contains more Vitamin B3Vitamin B3 | +757.1% |
| Contains more Vitamin B6Vitamin B6 | +16100% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin B2Vitamin B2 | +143.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.023mg | 69% |
| Vitamin B6 | 0.81mg | 0.005mg | 62% |
| Potassium | 1806mg | 163mg | 48% |
| Selenium | 0.7µg | 20µg | 35% |
| Zinc | 3.73mg | 0.03mg | 34% |
| Iron | 1.69mg | 0.08mg | 20% |
| Vitamin B2 | 0.18mg | 0.439mg | 20% |
| Phosphorus | 140mg | 15mg | 18% |
| Protein | 2.7g | 10.9g | 16% |
| Vitamin C | 8mg | 0mg | 9% |
| Carbs | 25.61g | 0.73g | 8% |
| Sodium | 14mg | 166mg | 7% |
| Fiber | 1.5g | 0g | 6% |
| Vitamin B3 | 0.9mg | 0.105mg | 5% |
| Folate | 24µg | 4µg | 5% |
| Vitamin B5 | 0.19mg | 4% | |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B1 | 0.05mg | 0.004mg | 4% |
| Calories | 115kcal | 52kcal | 3% |
| Vitamin E | 0.5mg | 0mg | 3% |
| Polyunsaturated fat | 0.089g | 0g | 1% |
| Calcium | 18mg | 7mg | 1% |
| Fats | 0.2g | 0.17g | 0% |
| Net carbs | 24.11g | 0.73g | N/A |
| Magnesium | 10mg | 11mg | 0% |
| Sugar | 17.16g | 0.71g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Manganese | 0.011mg | 0% | |
| Saturated fat | 0.046g | 0g | 0% |
| Choline | 0mg | 1.1mg | 0% |
| Monounsaturated fat | 0.005g | 0g | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more FatsFats | +17.6% |
| Contains more CarbsCarbs | +3408.2% |
| Contains more OtherOther | +215.9% |
| Contains more ProteinProtein | +303.7% |
| Contains more WaterWater | +26% |
