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  6. Yolk vs. Heart of palm

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
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.
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%
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
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%

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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%

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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. 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.