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  6. Heart of palm vs. Yolk

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

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What are the differences between heart of palm and yolk?

  • Heart of palm is higher in copper, potassium, and vitamin B6, yet yolk is higher in choline, selenium, vitamin B12, vitamin D, and phosphorus.
  • Yolk's daily need coverage for cholesterol is 362% more.
  • Heart of palm has 17 times more potassium than yolk. While heart of palm has 1806mg of potassium, yolk has only 109mg.
  • The amount of saturated fat in heart of palm is lower.
  • The glycemic index of yolk is lower.

We used Hearts of palm, raw and Egg, yolk, raw, fresh types in this article.

Infographic

Heart of palm vs Yolk 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%
Yolk
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +1556.9%
Contains more CopperCopper +736.4%
Contains more ZincZinc +62.2%
Contains less SodiumSodium -70.8%
Contains more CalciumCalcium +616.7%
Contains more IronIron +61.5%
Contains more PhosphorusPhosphorus +178.6%
Contains more SeleniumSelenium +7900%

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%
Yolk
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +3650%
Contains more Vitamin B6Vitamin B6 +131.4%
Contains more Vitamin AVitamin A +12600%
Contains more Vitamin EVitamin E +416%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +252%
Contains more Vitamin B2Vitamin B2 +193.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +508.3%
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
Yolk
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +613.4%
Contains more WaterWater +32.9%
Contains more OtherOther +17.1%
Contains more ProteinProtein +487.4%
Contains more FatsFats +13170%

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +234660%
Contains more Poly. FatPolyunsaturated fat +4623.6%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 0mg 820.2mg 149%
Selenium 0.7µg 56µg 101%
Vitamin B12 0µg 1.95µg 81%
Copper 0.644mg 0.077mg 63%
Vitamin B5 2.99mg 60%
Potassium 1806mg 109mg 50%
Saturated fat 0.046g 9.551g 43%
Vitamin A 3µg 381µg 42%
Fats 0.2g 26.54g 41%
Phosphorus 140mg 390mg 36%
Vitamin B6 0.81mg 0.35mg 35%
Folate 24µg 146µg 31%
Monounsaturated fat 0.005g 11.738g 29%
Vitamin B2 0.18mg 0.528mg 27%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Polyunsaturated fat 0.089g 4.204g 27%
Protein 2.7g 15.86g 26%
Vitamin E 0.5mg 2.58mg 14%
Zinc 3.73mg 2.3mg 13%
Iron 1.69mg 2.73mg 13%
Calcium 18mg 129mg 11%
Vitamin B1 0.05mg 0.176mg 11%
Calories 115kcal 322kcal 10%
Vitamin C 8mg 0mg 9%
Carbs 25.61g 3.59g 7%
Fiber 1.5g 0g 6%
Vitamin B3 0.9mg 0.024mg 5%
Manganese 0.055mg 2%
Sodium 14mg 48mg 1%
Vitamin K 0µg 0.7µg 1%
Magnesium 10mg 5mg 1%
Net carbs 24.11g 3.59g N/A
Sugar 17.16g 0.56g N/A
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
62%
Heart of palm
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 16.6g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 9.505g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1)
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.