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

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What are the differences between heart of palm and cod?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, and iron, yet cod is higher in selenium, vitamin B12, choline, and phosphorus.
  • Heart of palm's daily need coverage for copper is 68% more.
  • Heart of palm has 8 times more zinc than cod. While heart of palm has 3.73mg of zinc, cod has only 0.45mg.
  • The glycemic index of cod is lower.

We used Hearts of palm, raw and Fish, cod, Atlantic, raw types in this article.

Infographic

Heart of palm vs Cod 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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +337.3%
Contains more IronIron +344.7%
Contains more CopperCopper +2200%
Contains more ZincZinc +728.9%
Contains less SodiumSodium -74.1%
Contains more MagnesiumMagnesium +220%
Contains more PhosphorusPhosphorus +45%
Contains more SeleniumSelenium +4628.6%

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%
Cod
Cod
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin B2Vitamin B2 +176.9%
Contains more Vitamin B6Vitamin B6 +230.6%
Contains more FolateFolate +242.9%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +28%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B3Vitamin B3 +129.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

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
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +563.3%
Contains more ProteinProtein +559.6%
Contains more FatsFats +235%
Contains more WaterWater +16.9%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +1780%
Contains more Poly. FatPolyunsaturated fat +159.6%

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 Cod
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Cod DV% diff.
Vitamin B5 153mg 3060%
Copper 0.644mg 0.028mg 68%
Selenium 0.7µg 33.1µg 59%
Vitamin B6 0.81mg 0.245mg 43%
Potassium 1806mg 413mg 41%
Vitamin B12 0µg 0.91µg 38%
Protein 2.7g 17.81g 30%
Zinc 3.73mg 0.45mg 30%
Iron 1.69mg 0.38mg 16%
Cholesterol 0mg 43mg 14%
Choline 0mg 65.2mg 12%
Carbs 25.61g 0g 9%
Phosphorus 140mg 203mg 9%
Vitamin B2 0.18mg 0.065mg 9%
Vitamin C 8mg 1mg 8%
Vitamin B3 0.9mg 2.063mg 7%
Fiber 1.5g 0g 6%
Magnesium 10mg 32mg 5%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Folate 24µg 7µg 4%
Calories 115kcal 82kcal 2%
Vitamin B1 0.05mg 0.076mg 2%
Sodium 14mg 54mg 2%
Manganese 0.015mg 1%
Vitamin E 0.5mg 0.64mg 1%
Vitamin A 3µg 12µg 1%
Fats 0.2g 0.67g 1%
Polyunsaturated fat 0.089g 0.231g 1%
Net carbs 24.11g 0g N/A
Calcium 18mg 16mg 0%
Sugar 17.16g 0g N/A
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.046g 0.131g 0%
Monounsaturated fat 0.005g 0.094g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

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

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
731%
Cod
Minerals Daily Need Coverage Score
62%
Heart of palm
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.085g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.