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  6. Heart of palm vs. Crab meat

Heart of palm vs. Crab meat — In-Depth Nutrition Comparison

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How are heart of palm and crab meat different?

  • Heart of palm is higher in vitamin B6 and potassium; however, crab meat is richer in vitamin B12, selenium, copper, zinc, phosphorus, and magnesium.
  • Daily need coverage for vitamin B12 for crab meat is 479% higher.
  • Heart of palm contains 7 times more potassium than crab meat. While heart of palm contains 1806mg of potassium, crab meat contains only 262mg.
  • Heart of palm has less sodium.
  • Crab meat has a lower glycemic index (0) than heart of palm (32).

Hearts of palm, raw and Crustaceans, crab, alaska king, cooked, moist heat are the varieties used in this article.

Infographic

Heart of palm vs Crab meat 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more PotassiumPotassium +589.3%
Contains more IronIron +122.4%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +530%
Contains more CalciumCalcium +227.8%
Contains more CopperCopper +83.5%
Contains more ZincZinc +104.3%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +5614.3%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +227.3%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B3Vitamin B3 +48.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +112.5%
~equal in Vitamin C ~7.6mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.053mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Selenium 0.7µg 40µg 71%
Copper 0.644mg 1.182mg 60%
Vitamin B6 0.81mg 0.18mg 48%
Sodium 14mg 1072mg 46%
Potassium 1806mg 262mg 45%
Zinc 3.73mg 7.62mg 35%
Protein 2.7g 19.35g 33%
Phosphorus 140mg 280mg 20%
Cholesterol 0mg 53mg 18%
Magnesium 10mg 63mg 13%
Iron 1.69mg 0.76mg 12%
Vitamin B2 0.18mg 0.055mg 10%
Carbs 25.61g 0g 9%
Vitamin B5 0.4mg 8%
Folate 24µg 51µg 7%
Fiber 1.5g 0g 6%
Calcium 18mg 59mg 4%
Polyunsaturated fat 0.089g 0.536g 3%
Vitamin E 0.5mg 3%
Vitamin B3 0.9mg 1.34mg 3%
Manganese 0.04mg 2%
Fats 0.2g 1.54g 2%
Vitamin A 3µg 9µg 1%
Calories 115kcal 97kcal 1%
Vitamin C 8mg 7.6mg 0%
Net carbs 24.11g 0g N/A
Sugar 17.16g N/A
Vitamin B1 0.05mg 0.053mg 0%
Saturated fat 0.046g 0.133g 0%
Monounsaturated fat 0.005g 0.185g 0%
Tryptophan 0.269mg 0%
Threonine 0.783mg 0%
Isoleucine 0.938mg 0%
Leucine 1.536mg 0%
Lysine 1.684mg 0%
Methionine 0.545mg 0%
Phenylalanine 0.817mg 0%
Valine 0.91mg 0%
Histidine 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A

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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +27.6%
Contains more ProteinProtein +616.7%
Contains more FatsFats +670%
Contains more WaterWater +11.6%

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains less Sat. FatSaturated fat -65.4%
Contains more Mono. FatMonounsaturated fat +3600%
Contains more Poly. FatPolyunsaturated fat +502.2%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.