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  6. Heart of palm vs. Gouda cheese

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

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The main differences between heart of palm and gouda cheese

  • Heart of palm has more copper, vitamin B6, and potassium; however, gouda cheese has more calcium, vitamin B12, phosphorus, and selenium.
  • Daily need coverage for saturated fat for gouda cheese is 88% higher.
  • Gouda cheese has 18 times less copper than heart of palm. Heart of palm has 0.644mg of copper, while gouda cheese has 0.036mg.
  • Heart of palm is lower in sodium.
  • Heart of palm has a higher glycemic index than gouda cheese.

Food types used in this article are Hearts of palm, raw and Cheese, gouda.

Infographic

Heart of palm vs Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more PotassiumPotassium +1392.6%
Contains more IronIron +604.2%
Contains more CopperCopper +1688.9%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +3788.9%
Contains more PhosphorusPhosphorus +290%
Contains more SeleniumSelenium +1971.4%
~equal in Zinc ~3.9mg

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +1328.6%
Contains more Vitamin B6Vitamin B6 +912.5%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +5400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +85.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Heart of palm Gouda cheese DV% diff.
Saturated fat 0.046g 17.614g 80%
Calcium 18mg 700mg 68%
Copper 0.644mg 0.036mg 68%
Vitamin B12 0µg 1.54µg 64%
Phosphorus 140mg 546mg 58%
Vitamin B6 0.81mg 0.08mg 56%
Potassium 1806mg 121mg 50%
Protein 2.7g 24.94g 44%
Fats 0.2g 27.44g 42%
Cholesterol 0mg 114mg 38%
Sodium 14mg 819mg 35%
Selenium 0.7µg 14.5µg 25%
Monounsaturated fat 0.005g 7.747g 19%
Iron 1.69mg 0.24mg 18%
Vitamin A 3µg 165µg 18%
Vitamin B2 0.18mg 0.334mg 12%
Calories 115kcal 356kcal 12%
Vitamin C 8mg 0mg 9%
Carbs 25.61g 2.22g 8%
Vitamin B5 0.34mg 7%
Fiber 1.5g 0g 6%
Magnesium 10mg 29mg 5%
Vitamin B3 0.9mg 0.063mg 5%
Polyunsaturated fat 0.089g 0.657g 4%
Choline 0mg 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Zinc 3.73mg 3.9mg 2%
Vitamin E 0.5mg 0.24mg 2%
Vitamin B1 0.05mg 0.03mg 2%
Vitamin K 0µg 2.3µg 2%
Folate 24µg 21µg 1%
Net carbs 24.11g 2.22g N/A
Sugar 17.16g 2.22g N/A
Manganese 0.011mg 0%
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%

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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +1053.6%
Contains more WaterWater +67.6%
Contains more ProteinProtein +823.7%
Contains more FatsFats +13620%
Contains more OtherOther +98%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +154840%
Contains more Poly. FatPolyunsaturated fat +638.2%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.