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  6. Milk vs. Heart of palm

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

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The main differences between milk and heart of palm

  • Milk has more vitamin B12, calcium, and vitamin D; however, heart of palm has more copper, vitamin B6, potassium, zinc, iron, vitamin C, and phosphorus.
  • Daily need coverage for copper for heart of palm is 70% higher.

Food types used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Hearts of palm, raw.

Infographic

Milk vs Heart of palm 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.
Milk
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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%
Contains more CalciumCalcium +594.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +371.4%
Contains more PotassiumPotassium +1104%
Contains more IronIron +5533.3%
Contains more CopperCopper +6340%
Contains more ZincZinc +788.1%
Contains more PhosphorusPhosphorus +47.4%
Contains less SodiumSodium -68.2%
~equal in Magnesium ~10mg

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.
Milk
Milk
6
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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%
Contains more Vitamin AVitamin A +1833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +867.7%
Contains more Vitamin B6Vitamin B6 +2089.2%
Contains more FolateFolate +380%
~equal in Vitamin B2 ~0.18mg

All nutrients comparison - raw data values

Nutrient Milk Heart of palm DV% diff.
Copper 0.01mg 0.644mg 70%
Vitamin B6 0.037mg 0.81mg 59%
Potassium 150mg 1806mg 49%
Zinc 0.42mg 3.73mg 30%
Iron 0.03mg 1.69mg 21%
Vitamin B12 0.47µg 0µg 20%
Calcium 125mg 18mg 11%
Vitamin C 0mg 8mg 9%
Vitamin B5 0.361mg 7%
Carbs 4.99g 25.61g 7%
Vitamin A 58µg 3µg 6%
Phosphorus 95mg 140mg 6%
Vitamin D 1.2µg 0µg 6%
Fiber 0g 1.5g 6%
Vitamin D 48IU 0IU 6%
Selenium 3.3µg 0.7µg 5%
Folate 5µg 24µg 5%
Vitamin B3 0.093mg 0.9mg 5%
Calories 42kcal 115kcal 4%
Choline 17.7mg 0mg 3%
Saturated fat 0.633g 0.046g 3%
Vitamin B1 0.02mg 0.05mg 3%
Vitamin E 0.01mg 0.5mg 3%
Cholesterol 5mg 0mg 2%
Protein 3.37g 2.7g 1%
Sodium 44mg 14mg 1%
Fats 0.97g 0.2g 1%
Monounsaturated fat 0.277g 0.005g 1%
Net carbs 4.99g 24.11g N/A
Magnesium 11mg 10mg 0%
Sugar 5.2g 17.16g N/A
Manganese 0.003mg 0%
Vitamin B2 0.185mg 0.18mg 0%
Vitamin K 0.1µg 0µg 0%
Polyunsaturated fat 0.035g 0.089g 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +24.8%
Contains more FatsFats +385%
Contains more WaterWater +29.4%
Contains more CarbsCarbs +413.2%
Contains more OtherOther +165.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +5440%
Contains less Sat. FatSaturated fat -92.7%
Contains more Poly. FatPolyunsaturated fat +154.3%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.