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  6. Hearts of palm vs. Seaweed

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

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What are the main differences between hearts of palm and seaweed?

  • Hearts of palm are richer in manganese and vitamin C, yet seaweed is richer in folate, magnesium, calcium, vitamin B5, and vitamin B2.
  • Hearts of palm' daily need coverage for manganese is 52% higher.
  • Hearts of palm have 3 times more vitamin C than seaweed. Hearts of palm have 7.9mg of vitamin C, while seaweed has 3mg.
  • Seaweed contains less sodium.

We used Hearts of palm, canned and Seaweed, kelp, raw types in this comparison.

Infographic

Hearts of palm vs Seaweed 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +98.9%
Contains more PhosphorusPhosphorus +54.8%
Contains more ManganeseManganese +597%
Contains more MagnesiumMagnesium +218.4%
Contains more CalciumCalcium +189.7%
Contains less SodiumSodium -45.3%
~equal in Iron ~2.85mg
~equal in Copper ~0.13mg
~equal in Zinc ~1.23mg
~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%
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +163.3%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +163.2%
Contains more Vitamin B5Vitamin B5 +409.5%
Contains more FolateFolate +361.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.47mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Seaweed DV% diff.
Vitamin K 66µg 55%
Manganese 1.394mg 0.2mg 52%
Folate 39µg 180µg 35%
Magnesium 38mg 121mg 20%
Calcium 58mg 168mg 11%
Vitamin B5 0.126mg 0.642mg 10%
Sodium 426mg 233mg 8%
Vitamin B2 0.057mg 0.15mg 7%
Vitamin E 0.87mg 6%
Vitamin C 7.9mg 3mg 5%
Iron 3.13mg 2.85mg 4%
Fiber 2.4g 1.3g 4%
Vitamin B1 0.011mg 0.05mg 3%
Potassium 177mg 89mg 3%
Phosphorus 65mg 42mg 3%
Choline 12.8mg 2%
Vitamin B6 0.022mg 0.002mg 2%
Carbs 4.62g 9.57g 2%
Protein 2.52g 1.68g 2%
Saturated fat 0.13g 0.247g 1%
Polyunsaturated fat 0.202g 0.047g 1%
Calories 28kcal 43kcal 1%
Vitamin A 0µg 6µg 1%
Zinc 1.15mg 1.23mg 1%
Fats 0.62g 0.56g 0%
Net carbs 2.22g 8.27g N/A
Sugar 0.6g N/A
Copper 0.133mg 0.13mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.437mg 0.47mg 0%
Monounsaturated fat 0.103g 0.098g 0%
Tryptophan 0.023mg 0.048mg 0%
Threonine 0.097mg 0.055mg 0%
Isoleucine 0.101mg 0.076mg 0%
Leucine 0.169mg 0.083mg 0%
Lysine 0.091mg 0.082mg 0%
Methionine 0.042mg 0.025mg 0%
Phenylalanine 0.098mg 0.043mg 0%
Valine 0.114mg 0.072mg 0%
Histidine 0.055mg 0.024mg 0%
Omega-3 - EPA 0.004g N/A

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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +50%
Contains more CarbsCarbs +107.1%
Contains more OtherOther +224%
~equal in Fats ~0.56g
~equal in Water ~81.58g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Poly. FatPolyunsaturated fat +329.8%
~equal in Monounsaturated fat ~0.098g

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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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.