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  6. Soy milk vs. Heart of palm

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

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Important differences between soy milk and heart of palm

  • Soy milk has more selenium; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin C, and vitamin B2.
  • Heart of palm's daily need coverage for copper is 57% more.

The food varieties used in the comparison are Soymilk, original, and vanilla, unfortified and Hearts of palm, raw.

Infographic

Soy 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 MagnesiumMagnesium +150%
Contains more CalciumCalcium +38.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +585.7%
Contains more PotassiumPotassium +1430.5%
Contains more IronIron +164.1%
Contains more CopperCopper +403.1%
Contains more ZincZinc +3008.3%
Contains more PhosphorusPhosphorus +169.2%
Contains less SodiumSodium -72.5%

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 B1Vitamin B1 +20%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B2Vitamin B2 +160.9%
Contains more Vitamin B3Vitamin B3 +75.4%
Contains more Vitamin B6Vitamin B6 +951.9%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Heart of palm DV% diff.
Copper 0.128mg 0.644mg 57%
Vitamin B6 0.077mg 0.81mg 56%
Potassium 118mg 1806mg 50%
Zinc 0.12mg 3.73mg 33%
Iron 0.64mg 1.69mg 13%
Phosphorus 52mg 140mg 13%
Manganese 0.223mg 10%
Vitamin B2 0.069mg 0.18mg 9%
Vitamin C 0mg 8mg 9%
Vitamin B5 0.373mg 7%
Selenium 4.8µg 0.7µg 7%
Polyunsaturated fat 0.961g 0.089g 6%
Carbs 6.28g 25.61g 6%
Choline 23.6mg 0mg 4%
Magnesium 25mg 10mg 4%
Fiber 0.6g 1.5g 4%
Calories 54kcal 115kcal 3%
Vitamin E 0.11mg 0.5mg 3%
Vitamin K 3µg 0µg 3%
Sodium 51mg 14mg 2%
Folate 18µg 24µg 2%
Vitamin B3 0.513mg 0.9mg 2%
Fats 1.75g 0.2g 2%
Saturated fat 0.205g 0.046g 1%
Monounsaturated fat 0.401g 0.005g 1%
Vitamin B1 0.06mg 0.05mg 1%
Protein 3.27g 2.7g 1%
Calcium 25mg 18mg 1%
Net carbs 5.68g 24.11g N/A
Sugar 3.99g 17.16g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.038mg 0%
Threonine 0.108mg 0%
Isoleucine 0.114mg 0%
Leucine 0.186mg 0%
Lysine 0.131mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.113mg 0%
Valine 0.117mg 0%
Histidine 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +21.1%
Contains more FatsFats +775%
Contains more WaterWater +26.7%
Contains more CarbsCarbs +307.8%
Contains more OtherOther +206.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 +7920%
Contains more Poly. FatPolyunsaturated fat +979.8%
Contains less Sat. FatSaturated fat -77.6%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.