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

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Differences between heart of palm and goat

  • Heart of palm has more vitamin B6, potassium, and copper, while goat has more vitamin B12, vitamin B2, iron, selenium, choline, and vitamin B3.
  • Heart of palm's daily need coverage for vitamin B6 is 62% higher.
  • Goat contains 4 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while goat contains 405mg.
  • Goat has a lower glycemic index. The glycemic index of goat 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 Game meat, goat, cooked, roasted.

Infographic

Heart of palm vs Goat 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.
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%
Goat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +345.9%
Contains more CopperCopper +112.5%
Contains less SodiumSodium -83.7%
Contains more IronIron +120.7%
Contains more ZincZinc +41.3%
Contains more PhosphorusPhosphorus +43.6%
Contains more SeleniumSelenium +1585.7%
~equal in Calcium ~17mg

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%
Goat
6
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% 0% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +47.1%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +380%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +238.9%
Contains more Vitamin B3Vitamin B3 +338.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~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
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +19.9%
Contains more ProteinProtein +903.7%
Contains more FatsFats +1415%
~equal in Water ~68.21g

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
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +27100%
Contains more Poly. FatPolyunsaturated fat +158.4%

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 Goat
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 Goat DV% diff.
Vitamin B6 0.81mg 0mg 62%
Vitamin B12 0µg 1.19µg 50%
Protein 2.7g 27.1g 49%
Potassium 1806mg 405mg 41%
Copper 0.644mg 0.303mg 38%
Vitamin B2 0.18mg 0.61mg 33%
Iron 1.69mg 3.73mg 26%
Cholesterol 0mg 75mg 25%
Selenium 0.7µg 11.8µg 20%
Vitamin B3 0.9mg 3.95mg 19%
Choline 0mg 106.4mg 19%
Zinc 3.73mg 5.27mg 14%
Carbs 25.61g 0g 9%
Phosphorus 140mg 201mg 9%
Vitamin C 8mg 0mg 9%
Fiber 1.5g 0g 6%
Folate 24µg 5µg 5%
Saturated fat 0.046g 0.93g 4%
Fats 0.2g 3.03g 4%
Monounsaturated fat 0.005g 1.36g 3%
Sodium 14mg 86mg 3%
Vitamin B1 0.05mg 0.09mg 3%
Magnesium 10mg 0mg 2%
Manganese 0.042mg 2%
Polyunsaturated fat 0.089g 0.23g 1%
Calories 115kcal 143kcal 1%
Vitamin K 0µg 1.2µg 1%
Vitamin E 0.5mg 0.34mg 1%
Net carbs 24.11g 0g N/A
Calcium 18mg 17mg 0%
Sugar 17.16g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.403mg 0%
Threonine 1.29mg 0%
Isoleucine 1.371mg 0%
Leucine 2.258mg 0%
Lysine 2.016mg 0%
Methionine 0.726mg 0%
Phenylalanine 0.941mg 0%
Valine 1.452mg 0%
Histidine 0.565mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Goat
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
35%
Goat
Minerals Daily Need Coverage Score
62%
Heart of palm
59%
Goat

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 72mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.884g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Goat
Goat 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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.