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
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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 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.
| 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
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
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
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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 |
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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
24%
731%
Minerals Daily Need Coverage Score
62%
38%
Comparison summary
Which food is lower in Cholesterol?
Heart of palm is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.085g)
Which food is cheaper?
Heart of palm is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Cod is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Cod is relatively richer in vitamins
Which food is richer in minerals?
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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.