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  6. Heart of palm vs. Goat cheese

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

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How are heart of palm and goat cheese different?

  • Heart of palm is higher in vitamin B6, potassium, and zinc; however, goat cheese is richer in vitamin B2, phosphorus, calcium, and vitamin A.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Heart of palm contains 14 times more vitamin B6 than goat cheese. While heart of palm contains 0.81mg of vitamin B6, goat cheese contains only 0.06mg.
  • Heart of palm has less sodium.
  • Goat cheese has a lower glycemic index (0) than heart of palm (32).

Hearts of palm, raw and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Heart of palm vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +1043%
Contains more CopperCopper +14.2%
Contains more ZincZinc +465.2%
Contains less SodiumSodium -96.6%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +1555.6%
Contains more PhosphorusPhosphorus +167.9%
Contains more SeleniumSelenium +442.9%
~equal in Iron ~1.62mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin B6Vitamin B6 +1250%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +13466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B2Vitamin B2 +275.6%
Contains more Vitamin B3Vitamin B3 +27.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +21241.7%
Contains more WaterWater +52.7%
Contains more ProteinProtein +699.3%
Contains more FatsFats +14820%
Contains more OtherOther +47.7%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +136060%
Contains more Poly. FatPolyunsaturated fat +696.6%

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 cheese
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Goat cheese DV% diff.
Saturated fat 0.046g 20.639g 94%
Vitamin B6 0.81mg 0.06mg 58%
Potassium 1806mg 158mg 48%
Fats 0.2g 29.84g 46%
Vitamin A 3µg 407µg 45%
Protein 2.7g 21.58g 38%
Vitamin B2 0.18mg 0.676mg 38%
Phosphorus 140mg 375mg 34%
Zinc 3.73mg 0.66mg 28%
Calcium 18mg 298mg 28%
Cholesterol 0mg 79mg 26%
Monounsaturated fat 0.005g 6.808g 17%
Sodium 14mg 415mg 17%
Calories 115kcal 364kcal 12%
Vitamin B12 0µg 0.22µg 9%
Copper 0.644mg 0.564mg 9%
Vitamin C 8mg 0mg 9%
Carbs 25.61g 0.12g 8%
Folate 24µg 2µg 6%
Selenium 0.7µg 3.8µg 6%
Fiber 1.5g 0g 6%
Magnesium 10mg 29mg 5%
Polyunsaturated fat 0.089g 0.709g 4%
Manganese 0.093mg 4%
Vitamin B5 0.19mg 4%
Vitamin D 0µg 0.5µg 3%
Choline 0mg 15.4mg 3%
Vitamin D 0IU 22IU 3%
Vitamin K 0µg 2.5µg 2%
Vitamin B3 0.9mg 1.148mg 2%
Vitamin B1 0.05mg 0.072mg 2%
Vitamin E 0.5mg 0.26mg 2%
Iron 1.69mg 1.62mg 1%
Net carbs 24.11g 0.12g N/A
Sugar 17.16g 0.12g N/A
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Goat cheese
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
32%
Goat cheese
Minerals Daily Need Coverage Score
62%
Heart of palm
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 401mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 20.593g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 17.04g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
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.

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 cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.