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Hearts of palm vs. Nori — In-Depth Nutrition Comparison

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What are the differences between hearts of palm and nori?

  • Hearts of palm are higher in manganese, iron, and magnesium, yet nori is higher in vitamin C, vitamin B2, vitamin A, folate, copper, and vitamin B6.
  • Nori's daily need coverage for vitamin C is 35% more.
  • Hearts of palm have 19 times more magnesium than nori. While hearts of palm have 38mg of magnesium, nori has only 2mg.
  • The amount of sodium in nori is lower.

We used Hearts of palm, canned and Seaweed, laver, raw types in this article.

Infographic

Hearts of palm vs Nori 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 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Nori
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +1800%
Contains more IronIron +73.9%
Contains more PhosphorusPhosphorus +12.1%
Contains more ManganeseManganese +41.1%
Contains more CalciumCalcium +20.7%
Contains more PotassiumPotassium +101.1%
Contains more CopperCopper +98.5%
Contains less SodiumSodium -88.7%
~equal in Zinc ~1.05mg
~equal in Selenium ~0.7µg

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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Nori
11
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin CVitamin C +393.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +790.9%
Contains more Vitamin B2Vitamin B2 +682.5%
Contains more Vitamin B3Vitamin B3 +236.4%
Contains more Vitamin B5Vitamin B5 +313.5%
Contains more Vitamin B6Vitamin B6 +622.7%
Contains more FolateFolate +274.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more FatsFats +121.4%
Contains more ProteinProtein +130.6%
Contains more CarbsCarbs +10.6%
Contains more OtherOther +84.8%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +312%
Contains more Poly. FatPolyunsaturated fat +83.6%
Contains less Sat. FatSaturated fat -53.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hearts of palm Nori DV% diff.
Vitamin C 7.9mg 39mg 35%
Vitamin B2 0.057mg 0.446mg 30%
Vitamin A 0µg 260µg 29%
Folate 39µg 146µg 27%
Manganese 1.394mg 0.988mg 18%
Iron 3.13mg 1.8mg 17%
Sodium 426mg 48mg 16%
Copper 0.133mg 0.264mg 15%
Vitamin B6 0.022mg 0.159mg 11%
Magnesium 38mg 2mg 9%
Vitamin B5 0.126mg 0.521mg 8%
Fiber 2.4g 0.3g 8%
Vitamin E 1mg 7%
Protein 2.52g 5.81g 7%
Vitamin B1 0.011mg 0.098mg 7%
Vitamin B3 0.437mg 1.47mg 6%
Potassium 177mg 356mg 5%
Vitamin K 4µg 3%
Choline 10.4mg 2%
Zinc 1.15mg 1.05mg 1%
Phosphorus 65mg 58mg 1%
Calcium 58mg 70mg 1%
Polyunsaturated fat 0.202g 0.11g 1%
Fats 0.62g 0.28g 1%
Calories 28kcal 35kcal 0%
Carbs 4.62g 5.11g 0%
Net carbs 2.22g 4.81g N/A
Sugar 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.13g 0.061g 0%
Monounsaturated fat 0.103g 0.025g 0%
Tryptophan 0.023mg 0.043mg 0%
Threonine 0.097mg 0.232mg 0%
Isoleucine 0.101mg 0.259mg 0%
Leucine 0.169mg 0.501mg 0%
Lysine 0.091mg 0.222mg 0%
Methionine 0.042mg 0.145mg 0%
Phenylalanine 0.098mg 0.273mg 0%
Valine 0.114mg 0.402mg 0%
Histidine 0.055mg 0.14mg 0%
Omega-3 - EPA 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
7%
Hearts of palm
45%
Nori
Minerals Daily Need Coverage Score
52%
Hearts of palm
40%
Nori

Comparison summary

Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 378mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.069g)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 0.49g)
Which food is richer in minerals?
Hearts of palm
Hearts of palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.