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

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What are the differences between yolk and heart of palm?

  • Yolk is higher in choline, selenium, vitamin B12, vitamin D, and phosphorus, yet heart of palm is higher in copper, potassium, and vitamin B6.
  • Yolk's daily need coverage for cholesterol is 362% more.
  • The amount of cholesterol in heart of palm is lower.
  • The glycemic index of yolk is lower.

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

Infographic

Yolk 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.
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%
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 +616.7%
Contains more IronIron +61.5%
Contains more PhosphorusPhosphorus +178.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +7900%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +1556.9%
Contains more CopperCopper +736.4%
Contains more ZincZinc +62.2%
Contains less SodiumSodium -70.8%

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.
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%
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 +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 B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +508.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +3650%
Contains more Vitamin B6Vitamin B6 +131.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +487.4%
Contains more FatsFats +13170%
Contains more CarbsCarbs +613.4%
Contains more WaterWater +32.9%
Contains more OtherOther +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +234660%
Contains more Poly. FatPolyunsaturated fat +4623.6%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yolk Heart of palm
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 Yolk Heart of palm DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 0mg 149%
Selenium 56µg 0.7µg 101%
Vitamin B12 1.95µg 0µg 81%
Copper 0.077mg 0.644mg 63%
Vitamin B5 2.99mg 60%
Potassium 109mg 1806mg 50%
Saturated fat 9.551g 0.046g 43%
Vitamin A 381µg 3µg 42%
Fats 26.54g 0.2g 41%
Phosphorus 390mg 140mg 36%
Vitamin B6 0.35mg 0.81mg 35%
Folate 146µg 24µg 31%
Monounsaturated fat 11.738g 0.005g 29%
Vitamin B2 0.528mg 0.18mg 27%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Polyunsaturated fat 4.204g 0.089g 27%
Protein 15.86g 2.7g 26%
Vitamin E 2.58mg 0.5mg 14%
Zinc 2.3mg 3.73mg 13%
Iron 2.73mg 1.69mg 13%
Calcium 129mg 18mg 11%
Vitamin B1 0.176mg 0.05mg 11%
Calories 322kcal 115kcal 10%
Vitamin C 0mg 8mg 9%
Carbs 3.59g 25.61g 7%
Fiber 0g 1.5g 6%
Vitamin B3 0.024mg 0.9mg 5%
Manganese 0.055mg 2%
Sodium 48mg 14mg 1%
Vitamin K 0.7µg 0µg 1%
Magnesium 5mg 10mg 1%
Net carbs 3.59g 24.11g N/A
Sugar 0.56g 17.16g 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 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Heart of palm
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
114%
Yolk
24%
Heart of palm
Minerals Daily Need Coverage Score
73%
Yolk
62%
Heart of palm

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.