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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.103 g
Polyunsaturated fat:
Poly. Fat
0.202 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| 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 | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
26%
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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
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The foods are relatively equal in Saturated fat (0.13 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)