Hearts of palm vs. Wakame — In-Depth Nutrition Comparison
Compare
Significant differences between Hearts of palm and Wakame
- Hearts of palm have more Iron, and Fiber, however, Wakame is richer in Folate, Copper, Magnesium, Vitamin B2, Vitamin B5, Calcium, and Vitamin B3.
- Wakame covers your daily Folate needs 39% more than Hearts of palm.
- Wakame has 5 times less Fiber than Hearts of palm. Hearts of palm have 2.4g of Fiber, while Wakame has 0.5g.
- Hearts of palm contain less Sodium.
Specific food types used in this comparison are Hearts of palm, canned and Seaweed, wakame, raw.
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.
Contains
more
Iron
+43.6%
Contains
more
Potassium
+254%
Contains
less
Sodium
-51.1%
Contains
more
Zinc
+202.6%
Contains
more
Calcium
+158.6%
Contains
more
Magnesium
+181.6%
Contains
more
Phosphorus
+23.1%
Contains
more
Copper
+113.5%
Equal in Manganese - 1.4
Equal in Selenium - 0.7
Contains
more
Iron
+43.6%
Contains
more
Potassium
+254%
Contains
less
Sodium
-51.1%
Contains
more
Zinc
+202.6%
Contains
more
Calcium
+158.6%
Contains
more
Magnesium
+181.6%
Contains
more
Phosphorus
+23.1%
Contains
more
Copper
+113.5%
Equal in Manganese - 1.4
Equal in Selenium - 0.7
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.
:
Contains
more
Vitamin C
+163.3%
Contains
more
Vitamin B6
+1000%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin B1
+445.5%
Contains
more
Vitamin B2
+303.5%
Contains
more
Vitamin B3
+266.1%
Contains
more
Vitamin B5
+453.2%
Contains
more
Folate
+402.6%
Contains
more
Vitamin C
+163.3%
Contains
more
Vitamin B6
+1000%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin B1
+445.5%
Contains
more
Vitamin B2
+303.5%
Contains
more
Vitamin B3
+266.1%
Contains
more
Vitamin B5
+453.2%
Contains
more
Folate
+402.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Water
+12.8%
Contains
more
Protein
+20.2%
Contains
more
Carbs
+97.8%
Contains
more
Other
+252.9%
Equal in Fats - 0.64
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Contains
more
Water
+12.8%
Contains
more
Protein
+20.2%
Contains
more
Carbs
+97.8%
Contains
more
Other
+252.9%
Equal in Fats - 0.64
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+77.6%
Equal in Saturated Fat - 0.13
Equal in Polyunsaturated fat - 0.218
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.218 g
Contains
more
Monounsaturated Fat
+77.6%
Equal in Saturated Fat - 0.13
Equal in Polyunsaturated fat - 0.218
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Saturated Fat | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.22g | 8.64g |
|
| Protein | 2.52g | 3.03g |
|
| Fats | 0.62g | 0.64g |
|
| Carbs | 4.62g | 9.14g |
|
| Calories | 28kcal | 45kcal |
|
| Sugar | 0.65g |
|
|
| Fiber | 2.4g | 0.5g |
|
| Calcium | 58mg | 150mg |
|
| Iron | 3.13mg | 2.18mg |
|
| Magnesium | 38mg | 107mg |
|
| Phosphorus | 65mg | 80mg |
|
| Potassium | 177mg | 50mg |
|
| Sodium | 426mg | 872mg |
|
| Zinc | 1.15mg | 0.38mg |
|
| Copper | 0.133mg | 0.284mg |
|
| Manganese | 1.394mg | 1.4mg |
|
| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 0IU | 360IU |
|
| Vitamin A RAE | 0µg | 18µg |
|
| Vitamin E | 1mg |
|
|
| Vitamin C | 7.9mg | 3mg |
|
| Vitamin B1 | 0.011mg | 0.06mg |
|
| Vitamin B2 | 0.057mg | 0.23mg |
|
| Vitamin B3 | 0.437mg | 1.6mg |
|
| Vitamin B5 | 0.126mg | 0.697mg |
|
| Vitamin B6 | 0.022mg | 0.002mg |
|
| Folate | 39µg | 196µg |
|
| Vitamin K | 5.3µg |
|
|
| Tryptophan | 0.023mg | 0.035mg |
|
| Threonine | 0.097mg | 0.165mg |
|
| Isoleucine | 0.101mg | 0.087mg |
|
| Leucine | 0.169mg | 0.257mg |
|
| Lysine | 0.091mg | 0.112mg |
|
| Methionine | 0.042mg | 0.063mg |
|
| Phenylalanine | 0.098mg | 0.112mg |
|
| Valine | 0.114mg | 0.209mg |
|
| Histidine | 0.055mg | 0.015mg |
|
| Saturated Fat | 0.13g | 0.13g | |
| Omega-3 - EPA | 0.186g |
|
|
| Monounsaturated Fat | 0.103g | 0.058g |
|
| Polyunsaturated fat | 0.202g | 0.218g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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
8%
29%
Minerals Daily Need Coverage Score
52%
65%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Hearts of palm contains less Sodium (difference - 446mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.13 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)