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Salmon raw vs. Heart of palm — In-Depth Nutrition Comparison

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How are Salmon raw and Heart of palm different?

  • Salmon raw is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B2, and Vitamin B1, while Heart of palm is higher in Copper, Potassium, Zinc, and Iron.
  • Salmon raw covers your daily need of Vitamin B12 133% more than Heart of palm.

Fish, salmon, Atlantic, wild, raw and Hearts of palm, raw types were used in this article.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +190%
Contains more PhosphorusPhosphorus +42.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5114.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +268.6%
Contains more IronIron +111.3%
Contains more CopperCopper +157.6%
Contains more ZincZinc +482.8%
Contains less SodiumSodium -68.2%

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% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +352%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B3Vitamin B3 +773.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +70%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.81mg
~equal in Vitamin K ~0µg
~equal in Folate ~24µg
~equal in Choline ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +634.8%
Contains more FatsFats +3070%
Contains more OtherOther +167.3%
Contains more CarbsCarbs +∞%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated Fat: Sat. Fat 0.981 g
Monounsaturated Fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +41960%
Contains more Poly. FatPolyunsaturated fat +2752.8%
Contains less Sat. FatSaturated Fat -95.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Heart of palm Opinion
Calories 142kcal 115kcal Salmon raw
Protein 19.84g 2.7g Salmon raw
Fats 6.34g 0.2g Salmon raw
Vitamin C 0mg 8mg Heart of palm
Net carbs 0g 24.11g Heart of palm
Carbs 0g 25.61g Heart of palm
Cholesterol 55mg 0mg Heart of palm
Magnesium 29mg 10mg Salmon raw
Calcium 12mg 18mg Heart of palm
Potassium 490mg 1806mg Heart of palm
Iron 0.8mg 1.69mg Heart of palm
Sugar 17.16g Salmon raw
Fiber 0g 1.5g Heart of palm
Copper 0.25mg 0.644mg Heart of palm
Zinc 0.64mg 3.73mg Heart of palm
Phosphorus 200mg 140mg Salmon raw
Sodium 44mg 14mg Heart of palm
Vitamin A 40IU 68IU Heart of palm
Vitamin A 12µg 3µg Salmon raw
Vitamin E 0.5mg Heart of palm
Manganese 0.016mg Salmon raw
Selenium 36.5µg 0.7µg Salmon raw
Vitamin B1 0.226mg 0.05mg Salmon raw
Vitamin B2 0.38mg 0.18mg Salmon raw
Vitamin B3 7.86mg 0.9mg Salmon raw
Vitamin B5 1.664mg Salmon raw
Vitamin B6 0.818mg 0.81mg Salmon raw
Vitamin B12 3.18µg 0µg Salmon raw
Folate 25µg 24µg Salmon raw
Saturated Fat 0.981g 0.046g Heart of palm
Monounsaturated Fat 2.103g 0.005g Salmon raw
Polyunsaturated fat 2.539g 0.089g Salmon raw
Tryptophan 0.222mg Salmon raw
Threonine 0.87mg Salmon raw
Isoleucine 0.914mg Salmon raw
Leucine 1.613mg Salmon raw
Lysine 1.822mg Salmon raw
Methionine 0.587mg Salmon raw
Phenylalanine 0.775mg Salmon raw
Valine 1.022mg Salmon raw
Histidine 0.584mg Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
24%
Heart of palm
Minerals Daily Need Coverage Score
49%
Salmon raw
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.935g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $13)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.