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  6. Heart of palm vs. French toast

Heart of palm vs. French toast — In-Depth Nutrition Comparison

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Differences between heart of palm and french toast

  • Heart of palm has more copper, vitamin B6, potassium, and zinc, while french toast has more selenium, vitamin B12, and vitamin B1.
  • Heart of palm's daily need coverage for copper is 65% higher.
  • French toast contains 13 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while french toast contains 134mg.
  • The amount of sodium in heart of palm is lower.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of french toast is 67.

The food types used in this comparison are Hearts of palm, raw and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Heart of palm vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more PotassiumPotassium +1247.8%
Contains more CopperCopper +1010.3%
Contains more ZincZinc +456.7%
Contains more PhosphorusPhosphorus +19.7%
Contains less SodiumSodium -97.1%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +455.6%
Contains more SeleniumSelenium +2771.4%
~equal in Iron ~1.67mg

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +2566.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +994.6%
Contains more Vitamin AVitamin A +4033.3%
Contains more Vitamin B1Vitamin B1 +308%
Contains more Vitamin B2Vitamin B2 +78.3%
Contains more Vitamin B3Vitamin B3 +80.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +79.2%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm French toast DV% diff.
Copper 0.644mg 0.058mg 65%
Vitamin B6 0.81mg 0.074mg 57%
Potassium 1806mg 134mg 49%
Cholesterol 0mg 116mg 39%
Selenium 0.7µg 20.1µg 35%
Zinc 3.73mg 0.67mg 28%
Sodium 14mg 479mg 20%
Polyunsaturated fat 0.089g 2.594g 17%
Fats 0.2g 10.8g 16%
Vitamin B1 0.05mg 0.204mg 13%
Vitamin A 3µg 124µg 13%
Vitamin B12 0µg 0.31µg 13%
Saturated fat 0.046g 2.723g 12%
Vitamin B5 0.549mg 11%
Vitamin B2 0.18mg 0.321mg 11%
Monounsaturated fat 0.005g 4.524g 11%
Protein 2.7g 7.7g 10%
Vitamin C 8mg 0.3mg 9%
Calcium 18mg 100mg 8%
Manganese 0.188mg 8%
Calories 115kcal 229kcal 6%
Fiber 1.5g 6%
Vitamin B3 0.9mg 1.628mg 5%
Folate 24µg 43µg 5%
Vitamin E 0.5mg 3%
Phosphorus 140mg 117mg 3%
Magnesium 10mg 17mg 2%
Carbs 25.61g 25g 0%
Net carbs 24.11g 25g N/A
Iron 1.69mg 1.67mg 0%
Sugar 17.16g N/A
Tryptophan 0.094mg 0%
Threonine 0.305mg 0%
Isoleucine 0.375mg 0%
Leucine 0.621mg 0%
Lysine 0.413mg 0%
Methionine 0.188mg 0%
Phenylalanine 0.389mg 0%
Valine 0.419mg 0%
Histidine 0.179mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g 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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more WaterWater +27.1%
Contains more ProteinProtein +185.2%
Contains more FatsFats +5300%
~equal in Carbs ~25g
~equal in Other ~1.8g

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +90380%
Contains more Poly. FatPolyunsaturated fat +2814.6%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.