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  6. Hearts of palm vs. Wakame

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

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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

Hearts of palm vs Wakame 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%
Wakame
Wakame
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +254%
Contains more IronIron +43.6%
Contains more ZincZinc +202.6%
Contains less SodiumSodium -51.1%
Contains more MagnesiumMagnesium +181.6%
Contains more CalciumCalcium +158.6%
Contains more CopperCopper +113.5%
Contains more PhosphorusPhosphorus +23.1%
~equal in Manganese ~1.4mg
~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%
Wakame
Wakame
9
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% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +163.3%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more Vitamin B2Vitamin B2 +303.5%
Contains more Vitamin B3Vitamin B3 +266.1%
Contains more Vitamin B5Vitamin B5 +453.2%
Contains more FolateFolate +402.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Wakame DV% diff.
Folate 39µg 196µg 39%
Sodium 426mg 872mg 19%
Copper 0.133mg 0.284mg 17%
Magnesium 38mg 107mg 16%
Vitamin B2 0.057mg 0.23mg 13%
Iron 3.13mg 2.18mg 12%
Vitamin B5 0.126mg 0.697mg 11%
Calcium 58mg 150mg 9%
Fiber 2.4g 0.5g 8%
Vitamin B3 0.437mg 1.6mg 7%
Zinc 1.15mg 0.38mg 7%
Vitamin E 1mg 7%
Vitamin C 7.9mg 3mg 5%
Vitamin B1 0.011mg 0.06mg 4%
Vitamin K 5.3µg 4%
Potassium 177mg 50mg 4%
Choline 13.9mg 3%
Phosphorus 65mg 80mg 2%
Vitamin A 0µg 18µg 2%
Carbs 4.62g 9.14g 2%
Vitamin B6 0.022mg 0.002mg 2%
Calories 28kcal 45kcal 1%
Protein 2.52g 3.03g 1%
Fats 0.62g 0.64g 0%
Net carbs 2.22g 8.64g N/A
Sugar 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Manganese 1.394mg 1.4mg 0%
Saturated fat 0.13g 0.13g 0%
Monounsaturated fat 0.103g 0.058g 0%
Polyunsaturated fat 0.202g 0.218g 0%
Tryptophan 0.023mg 0.035mg 0%
Threonine 0.097mg 0.165mg 0%
Isoleucine 0.101mg 0.087mg 0%
Leucine 0.169mg 0.257mg 0%
Lysine 0.091mg 0.112mg 0%
Methionine 0.042mg 0.063mg 0%
Phenylalanine 0.098mg 0.112mg 0%
Valine 0.114mg 0.209mg 0%
Histidine 0.055mg 0.015mg 0%
Omega-3 - EPA 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +12.8%
Contains more ProteinProtein +20.2%
Contains more CarbsCarbs +97.8%
Contains more OtherOther +252.9%
~equal in Fats ~0.64g

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +77.6%
~equal in Saturated fat ~0.13g
~equal in Polyunsaturated fat ~0.218g

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.