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  6. Mackerel vs. Heart of palm

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

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Important differences between mackerel and heart of palm

  • Mackerel has more vitamin B12, vitamin D, and selenium; however, heart of palm is richer in copper, potassium, vitamin B6, and zinc.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Heart of palm contains less cholesterol.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Fish, mackerel, salted and Hearts of palm, raw.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +500%
Contains more CalciumCalcium +266.7%
Contains more PhosphorusPhosphorus +81.4%
Contains more SeleniumSelenium +10385.7%
Contains more PotassiumPotassium +247.3%
Contains more IronIron +20.7%
Contains more CopperCopper +544%
Contains more ZincZinc +239.1%
Contains less SodiumSodium -99.7%
~equal in Manganese ~mg

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 +1466.7%
Contains more Vitamin EVitamin E +376%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B6Vitamin B6 +97.6%
Contains more FolateFolate +60%
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Mackerel Heart of palm DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 14mg 193%
Selenium 73.4µg 0.7µg 132%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Copper 0.1mg 0.644mg 60%
Polyunsaturated fat 6.21g 0.089g 41%
Fats 25.1g 0.2g 38%
Potassium 520mg 1806mg 38%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.046g 32%
Protein 18.5g 2.7g 32%
Vitamin B6 0.41mg 0.81mg 31%
Zinc 1.1mg 3.73mg 24%
Monounsaturated fat 8.32g 0.005g 21%
Choline 101.6mg 0mg 18%
Phosphorus 254mg 140mg 16%
Vitamin B3 3.3mg 0.9mg 15%
Vitamin E 2.38mg 0.5mg 13%
Magnesium 60mg 10mg 12%
Calories 305kcal 115kcal 10%
Carbs 0g 25.61g 9%
Vitamin C 0mg 8mg 9%
Vitamin K 7.8µg 0µg 7%
Fiber 0g 1.5g 6%
Vitamin A 47µg 3µg 5%
Calcium 66mg 18mg 5%
Iron 1.4mg 1.69mg 4%
Vitamin B1 0.02mg 0.05mg 3%
Folate 15µg 24µg 2%
Vitamin B2 0.19mg 0.18mg 1%
Net carbs 0g 24.11g N/A
Sugar 0g 17.16g N/A
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +585.2%
Contains more FatsFats +12450%
Contains more OtherOther +573.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +61.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +166300%
Contains more Poly. FatPolyunsaturated fat +6877.5%
Contains less Sat. FatSaturated fat -99.4%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.