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  6. Hearts of palm vs. Spirulina

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

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What are the differences between hearts of palm and spirulina?

  • Hearts of palm are higher in manganese, zinc, fiber, vitamin C, phosphorus, and folate, yet spirulina is higher in copper, vitamin B2, and vitamin B1.
  • Hearts of palm' daily need coverage for manganese is 53% more.
  • Hearts of palm have 9 times more vitamin C than spirulina. While hearts of palm have 7.9mg of vitamin C, spirulina has only 0.9mg.
  • The amount of sodium in spirulina is lower.

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

Infographic

Hearts of palm vs Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +383.3%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +12.2%
Contains more ZincZinc +475%
Contains more PhosphorusPhosphorus +490.9%
Contains more ManganeseManganese +649.5%
Contains more CopperCopper +348.9%
Contains less SodiumSodium -77%
~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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29%
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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +777.8%
Contains more FolateFolate +333.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1918.2%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +173.7%
Contains more Vitamin B5Vitamin B5 +157.9%
Contains more Vitamin B6Vitamin B6 +54.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Spirulina DV% diff.
Manganese 1.394mg 0.186mg 53%
Copper 0.133mg 0.597mg 52%
Vitamin B2 0.057mg 0.342mg 22%
Vitamin B1 0.011mg 0.222mg 18%
Sodium 426mg 98mg 14%
Zinc 1.15mg 0.2mg 9%
Vitamin C 7.9mg 0.9mg 8%
Fiber 2.4g 0.4g 8%
Phosphorus 65mg 11mg 8%
Folate 39µg 9µg 8%
Protein 2.52g 5.92g 7%
Magnesium 38mg 19mg 5%
Calcium 58mg 12mg 5%
Vitamin B3 0.437mg 1.196mg 5%
Iron 3.13mg 2.79mg 4%
Vitamin B5 0.126mg 0.325mg 4%
Vitamin E 0.49mg 3%
Vitamin K 2.5µg 2%
Carbs 4.62g 2.42g 1%
Potassium 177mg 127mg 1%
Vitamin B6 0.022mg 0.034mg 1%
Choline 6.5mg 1%
Polyunsaturated fat 0.202g 0.106g 1%
Calories 28kcal 26kcal 0%
Fats 0.62g 0.39g 0%
Net carbs 2.22g 2.02g N/A
Sugar 0.3g N/A
Vitamin A 0µg 3µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.13g 0.135g 0%
Monounsaturated fat 0.103g 0.034g 0%
Tryptophan 0.023mg 0.096mg 0%
Threonine 0.097mg 0.306mg 0%
Isoleucine 0.101mg 0.331mg 0%
Leucine 0.169mg 0.509mg 0%
Lysine 0.091mg 0.312mg 0%
Methionine 0.042mg 0.118mg 0%
Phenylalanine 0.098mg 0.286mg 0%
Valine 0.114mg 0.362mg 0%
Histidine 0.055mg 0.112mg 0%

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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more FatsFats +59%
Contains more CarbsCarbs +90.9%
Contains more OtherOther +240%
Contains more ProteinProtein +134.9%
~equal in Water ~90.67g

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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains more Mono. FatMonounsaturated fat +202.9%
Contains more Poly. FatPolyunsaturated fat +90.6%
~equal in Saturated fat ~0.135g

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.