Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Heart of palm vs. Pollock — In-Depth Nutrition Comparison

Compare

How are heart of palm and pollock different?

  • Heart of palm is higher in copper, potassium, vitamin B6, and zinc; however, pollock is richer in vitamin B12, selenium, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Heart of palm contains 11 times more copper than pollock. While heart of palm contains 0.644mg of copper, pollock contains only 0.06mg.
  • Heart of palm has less sodium.
  • Pollock has a lower glycemic index (0) than heart of palm (32).

Hearts of palm, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) are the varieties used in this article.

Infographic

Heart of palm vs Pollock 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more PotassiumPotassium +320%
Contains more IronIron +201.8%
Contains more CopperCopper +973.3%
Contains more ZincZinc +554.4%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +300%
Contains more PhosphorusPhosphorus +90.7%
Contains more SeleniumSelenium +6200%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 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 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B6Vitamin B6 +146.2%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.9%
Contains more Vitamin B3Vitamin B3 +338.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin B1 ~0.054mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +17.8%
Contains more ProteinProtein +769.6%
Contains more FatsFats +490%
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -71.1%
Contains more Mono. FatMonounsaturated fat +2580%
Contains more Poly. FatPolyunsaturated fat +555.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Pollock
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Selenium 0.7µg 44.1µg 79%
Copper 0.644mg 0.06mg 65%
Protein 2.7g 23.48g 42%
Potassium 1806mg 430mg 40%
Vitamin B6 0.81mg 0.329mg 37%
Cholesterol 0mg 86mg 29%
Zinc 3.73mg 0.57mg 29%
Vitamin B3 0.9mg 3.949mg 19%
Phosphorus 140mg 267mg 18%
Sodium 14mg 419mg 18%
Choline 0mg 91.6mg 17%
Magnesium 10mg 81mg 17%
Iron 1.69mg 0.56mg 14%
Vitamin C 8mg 0mg 9%
Vitamin B5 0.432mg 9%
Carbs 25.61g 0g 9%
Vitamin D 0µg 1.3µg 7%
Fiber 1.5g 0g 6%
Vitamin D 0IU 51IU 6%
Folate 24µg 3µg 5%
Calcium 18mg 72mg 5%
Polyunsaturated fat 0.089g 0.583g 3%
Vitamin B2 0.18mg 0.223mg 3%
Vitamin A 3µg 17µg 2%
Fats 0.2g 1.18g 2%
Manganese 0.018mg 1%
Vitamin E 0.5mg 0.28mg 1%
Saturated fat 0.046g 0.159g 1%
Calories 115kcal 111kcal 0%
Net carbs 24.11g 0g N/A
Sugar 17.16g 0g N/A
Vitamin B1 0.05mg 0.054mg 0%
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.005g 0.134g 0%
Tryptophan 0.263mg 0%
Threonine 1.029mg 0%
Isoleucine 1.082mg 0%
Leucine 1.908mg 0%
Lysine 2.157mg 0%
Methionine 0.696mg 0%
Phenylalanine 0.917mg 0%
Valine 1.21mg 0%
Histidine 0.691mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
24%
Heart of palm
60%
Pollock
Minerals Daily Need Coverage Score
62%
Heart of palm
59%
Pollock

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 405mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.113g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $7)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.