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White chocolate vs. Heart of palm — In-Depth Nutrition Comparison

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How are White chocolate and Heart of palm different?

  • White chocolate is higher in Vitamin B12, Calcium, and Vitamin B2, however, Heart of palm is richer in Copper, Vitamin B6, Potassium, Zinc, Iron, and Vitamin C.
  • Daily need coverage for Saturated Fat from White chocolate is 97% higher.
  • Heart of palm has less Saturated Fat.

Candies, white chocolate and Hearts of palm, raw are the varieties used in this article.

Infographic

White chocolate vs Heart of palm infographic
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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.
Contains more Calcium +1005.6%
Contains more Magnesium +20%
Contains more Phosphorus +25.7%
Contains more Selenium +542.9%
Contains more Iron +604.2%
Contains more Potassium +531.5%
Contains less Sodium -84.4%
Contains more Zinc +404.1%
Contains more Copper +973.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 60% 9% 9% 76% 26% 12% 21% 20% 2% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +1005.6%
Contains more Magnesium +20%
Contains more Phosphorus +25.7%
Contains more Selenium +542.9%
Contains more Iron +604.2%
Contains more Potassium +531.5%
Contains less Sodium -84.4%
Contains more Zinc +404.1%
Contains more Copper +973.3%

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.
:
Contains more Vitamin E +92%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +126.7%
Contains more Vitamin C +1500%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B6 +1346.4%
Contains more Folate +242.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 2% 16% 66% 14% 37% 13% 6% 70% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin E +92%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +126.7%
Contains more Vitamin C +1500%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B6 +1346.4%
Contains more Folate +242.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +117.4%
Contains more Fats +15945%
Contains more Carbs +131.3%
Contains more Water +5246.2%
Contains more Other +32.7%
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 Protein +117.4%
Contains more Fats +15945%
Contains more Carbs +131.3%
Contains more Water +5246.2%
Contains more Other +32.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +181840%
Contains more Polyunsaturated fat +1038.2%
Contains less Saturated Fat -99.8%
66% 31% 3%
Saturated Fat: 19.412 g
Monounsaturated Fat: 9.097 g
Polyunsaturated fat: 1.013 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +181840%
Contains more Polyunsaturated fat +1038.2%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White chocolate Heart of palm
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White chocolate Heart of palm Opinion
Net carbs 59.04g 24.11g White chocolate
Protein 5.87g 2.7g White chocolate
Fats 32.09g 0.2g White chocolate
Carbs 59.24g 25.61g White chocolate
Calories 539kcal 115kcal White chocolate
Sugar 59g 17.16g Heart of palm
Fiber 0.2g 1.5g Heart of palm
Calcium 199mg 18mg White chocolate
Iron 0.24mg 1.69mg Heart of palm
Magnesium 12mg 10mg White chocolate
Phosphorus 176mg 140mg White chocolate
Potassium 286mg 1806mg Heart of palm
Sodium 90mg 14mg Heart of palm
Zinc 0.74mg 3.73mg Heart of palm
Copper 0.06mg 0.644mg Heart of palm
Manganese 0.008mg White chocolate
Selenium 4.5µg 0.7µg White chocolate
Vitamin A 30IU 68IU Heart of palm
Vitamin A RAE 9µg 3µg White chocolate
Vitamin E 0.96mg 0.5mg White chocolate
Vitamin C 0.5mg 8mg Heart of palm
Vitamin B1 0.063mg 0.05mg White chocolate
Vitamin B2 0.282mg 0.18mg White chocolate
Vitamin B3 0.745mg 0.9mg Heart of palm
Vitamin B5 0.608mg White chocolate
Vitamin B6 0.056mg 0.81mg Heart of palm
Folate 7µg 24µg Heart of palm
Vitamin B12 0.56µg 0µg White chocolate
Vitamin K 9.1µg 0µg White chocolate
Cholesterol 21mg 0mg Heart of palm
Saturated Fat 19.412g 0.046g Heart of palm
Monounsaturated Fat 9.097g 0.005g White chocolate
Polyunsaturated fat 1.013g 0.089g White chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White chocolate Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
White chocolate
26%
Heart of palm
Minerals Daily Need Coverage Score
26%
White chocolate
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 41.84g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 76mg)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 19.366g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 9)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.5)
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.
Which food is richer in vitamins?
?
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.