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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
62%
17%
Comparison summary
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 152mg)
Which food is cheaper?
Heart of palm is cheaper (difference - $1)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 16.45g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.046g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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?
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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.