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  6. Heart of palm vs. Omelette

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

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Important differences between heart of palm and omelette

  • Heart of palm has more copper, vitamin B6, potassium, and zinc; however, omelette is richer in selenium, choline, vitamin B12, and vitamin B2.
  • Omelette's daily need coverage for cholesterol is 104% more.
  • Heart of palm contains 15 times more potassium than omelette. Heart of palm contains 1806mg of potassium, while omelette contains 117mg.
  • Heart of palm contains less saturated fat.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of omelette is 0.

The food varieties used in the comparison are Hearts of palm, raw and Egg, whole, cooked, omelet.

Infographic

Heart of palm vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more PotassiumPotassium +1443.6%
Contains more IronIron +14.2%
Contains more CopperCopper +922.2%
Contains more ZincZinc +242.2%
Contains less SodiumSodium -91%
Contains more CalciumCalcium +166.7%
Contains more PhosphorusPhosphorus +19.3%
Contains more SeleniumSelenium +3585.7%
~equal in Magnesium ~11mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +1306.3%
Contains more Vitamin B6Vitamin B6 +466.4%
Contains more Vitamin AVitamin A +5633.3%
Contains more Vitamin EVitamin E +158%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.5%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Heart of palm Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Copper 0.644mg 0.063mg 65%
Vitamin B6 0.81mg 0.143mg 51%
Potassium 1806mg 117mg 50%
Selenium 0.7µg 25.8µg 46%
Choline 0mg 247.6mg 45%
Vitamin B12 0µg 0.76µg 32%
Vitamin B5 1.289mg 26%
Zinc 3.73mg 1.09mg 24%
Vitamin A 3µg 172µg 19%
Fats 0.2g 11.66g 18%
Polyunsaturated fat 0.089g 2.712g 17%
Protein 2.7g 10.57g 16%
Vitamin B2 0.18mg 0.386mg 16%
Saturated fat 0.046g 3.319g 15%
Monounsaturated fat 0.005g 4.843g 12%
Vitamin D 0µg 1.7µg 9%
Vitamin C 8mg 0mg 9%
Vitamin D 0IU 69IU 9%
Carbs 25.61g 0.64g 8%
Fiber 1.5g 0g 6%
Sodium 14mg 155mg 6%
Vitamin E 0.5mg 1.29mg 5%
Vitamin B3 0.9mg 0.064mg 5%
Vitamin K 0µg 4.5µg 4%
Phosphorus 140mg 167mg 4%
Folate 24µg 39µg 4%
Iron 1.69mg 1.48mg 3%
Calcium 18mg 48mg 3%
Calories 115kcal 154kcal 2%
Vitamin B1 0.05mg 0.034mg 1%
Manganese 0.024mg 1%
Net carbs 24.11g 0.64g N/A
Magnesium 10mg 11mg 0%
Sugar 17.16g 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +3901.6%
Contains more OtherOther +99%
Contains more ProteinProtein +291.5%
Contains more FatsFats +5730%
~equal in Water ~76.13g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +96760%
Contains more Poly. FatPolyunsaturated fat +2947.2%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.