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

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Summary of differences between Heart of palm and Liver

  • Heart of palm has more Potassium, while Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B3, Folate, and Zinc.
  • Liver covers your daily need of Vitamin B12 778% more than Heart of palm.
  • Heart of palm contains 12 times more Potassium than Liver. While Heart of palm contains 1806mg of Potassium, Liver contains only 150mg.

These are the specific foods used in this comparison Hearts of palm, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Heart of palm vs Liver 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.
Contains more Calcium +80%
Contains more Potassium +1104%
Contains less Sodium -71.4%
Contains more Iron +960.4%
Contains more Magnesium +40%
Contains more Phosphorus +72.1%
Contains more Zinc +80.2%
Contains more Selenium +9542.9%
Equal in Copper - 0.634
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +80%
Contains more Potassium +1104%
Contains less Sodium -71.4%
Contains more Iron +960.4%
Contains more Magnesium +40%
Contains more Phosphorus +72.1%
Contains more Zinc +80.2%
Contains more Selenium +9542.9%
Equal in Copper - 0.634

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.
:
8
Liver
Contains more Vitamin B6 +42.1%
Contains more Vitamin A +26366.2%
Contains more Vitamin C +195%
Contains more Vitamin B1 +416%
Contains more Vitamin B2 +1120%
Contains more Vitamin B3 +837.2%
Contains more Folate +579.2%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin B6 +42.1%
Contains more Vitamin A +26366.2%
Contains more Vitamin C +195%
Contains more Vitamin B1 +416%
Contains more Vitamin B2 +1120%
Contains more Vitamin B3 +837.2%
Contains more Folate +579.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +581.1%
Contains more Other +32.7%
Contains more Protein +863.7%
Contains more Fats +2100%
Equal in Water - 64.32
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Carbs +581.1%
Contains more Other +32.7%
Contains more Protein +863.7%
Contains more Fats +2100%
Equal in Water - 64.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +12500%
Contains more Polyunsaturated fat +1079.8%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +12500%
Contains more Polyunsaturated fat +1079.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Heart of palm Liver Opinion
Net carbs 24.11g 3.76g Heart of palm
Protein 2.7g 26.02g Liver
Fats 0.2g 4.4g Liver
Carbs 25.61g 3.76g Heart of palm
Calories 115kcal 165kcal Liver
Sugar 17.16g Liver
Fiber 1.5g 0g Heart of palm
Calcium 18mg 10mg Heart of palm
Iron 1.69mg 17.92mg Liver
Magnesium 10mg 14mg Liver
Phosphorus 140mg 241mg Liver
Potassium 1806mg 150mg Heart of palm
Sodium 14mg 49mg Heart of palm
Zinc 3.73mg 6.72mg Liver
Copper 0.644mg 0.634mg Heart of palm
Manganese 0.3mg Liver
Selenium 0.7µg 67.5µg Liver
Vitamin A 68IU 17997IU Liver
Vitamin A RAE 3µg 5405µg Liver
Vitamin E 0.5mg Heart of palm
Vitamin C 8mg 23.6mg Liver
Vitamin B1 0.05mg 0.258mg Liver
Vitamin B2 0.18mg 2.196mg Liver
Vitamin B3 0.9mg 8.435mg Liver
Vitamin B5 4.774mg Liver
Vitamin B6 0.81mg 0.57mg Heart of palm
Folate 24µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Cholesterol 0mg 355mg Heart of palm
Saturated Fat 0.046g 1.41g Heart of palm
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 0.005g 0.63g Liver
Polyunsaturated fat 0.089g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Liver
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
26%
Heart of palm
397%
Liver
Minerals Daily Need Coverage Score
62%
Heart of palm
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 1.364g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $0.3)

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.