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  6. Heart of palm vs. Powdered milk

Heart of palm vs. Powdered milk — In-Depth Nutrition Comparison

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The main differences between heart of palm and powdered milk

  • Heart of palm has more copper and vitamin B6; however, powdered milk has more vitamin B12, phosphorus, calcium, vitamin B2, selenium, and choline.
  • Daily need coverage for vitamin B12 for powdered milk is 135% higher.
  • Powdered milk has 8 times less copper than heart of palm. Heart of palm has 0.644mg of copper, while powdered milk has 0.08mg.
  • Heart of palm is lower in saturated fat.

Food types used in this article are Hearts of palm, raw and Milk, dry, whole, without added vitamin D.

Infographic

Heart of palm vs Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more PotassiumPotassium +35.8%
Contains more IronIron +259.6%
Contains more CopperCopper +705%
Contains more ZincZinc +11.7%
Contains less SodiumSodium -96.2%
Contains more MagnesiumMagnesium +750%
Contains more CalciumCalcium +4966.7%
Contains more PhosphorusPhosphorus +454.3%
Contains more SeleniumSelenium +2228.6%

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B6Vitamin B6 +168.2%
Contains more Vitamin AVitamin A +8500%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +466%
Contains more Vitamin B2Vitamin B2 +569.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +54.2%
Contains more CholineCholine +∞%
~equal in Vitamin C ~8.6mg

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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +2713.8%
Contains more ProteinProtein +874.8%
Contains more FatsFats +13255%
Contains more CarbsCarbs +50%
Contains more OtherOther +205.5%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +158380%
Contains more Poly. FatPolyunsaturated fat +647.2%

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 Powdered milk
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Powdered milk DV% diff.
Vitamin B12 0µg 3.25µg 135%
Phosphorus 140mg 776mg 91%
Calcium 18mg 912mg 89%
Vitamin B2 0.18mg 1.205mg 79%
Saturated fat 0.046g 16.742g 76%
Copper 0.644mg 0.08mg 63%
Protein 2.7g 26.32g 47%
Vitamin B5 2.271mg 45%
Fats 0.2g 26.71g 41%
Vitamin B6 0.81mg 0.302mg 39%
Cholesterol 0mg 97mg 32%
Selenium 0.7µg 16.3µg 28%
Vitamin A 3µg 258µg 28%
Choline 0mg 117.4mg 21%
Monounsaturated fat 0.005g 7.924g 20%
Vitamin B1 0.05mg 0.283mg 19%
Calories 115kcal 496kcal 19%
Magnesium 10mg 85mg 18%
Sodium 14mg 371mg 16%
Iron 1.69mg 0.47mg 15%
Potassium 1806mg 1330mg 14%
Fiber 1.5g 0g 6%
Polyunsaturated fat 0.089g 0.665g 4%
Carbs 25.61g 38.42g 4%
Zinc 3.73mg 3.34mg 4%
Vitamin D 0IU 20IU 3%
Folate 24µg 37µg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B3 0.9mg 0.646mg 2%
Vitamin K 0µg 2.2µg 2%
Manganese 0.04mg 2%
Vitamin C 8mg 8.6mg 1%
Vitamin E 0.5mg 0.58mg 1%
Net carbs 24.11g 38.42g N/A
Sugar 17.16g 38.42g N/A
Tryptophan 0.371mg 0%
Threonine 1.188mg 0%
Isoleucine 1.592mg 0%
Leucine 2.578mg 0%
Lysine 2.087mg 0%
Methionine 0.66mg 0%
Phenylalanine 1.271mg 0%
Valine 1.762mg 0%
Histidine 0.714mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Powdered milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
93%
Powdered milk
Minerals Daily Need Coverage Score
62%
Heart of palm
106%
Powdered milk

Comparison summary

Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 21.26g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 357mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 16.696g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (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.

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.