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

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Summary of differences between heart of palm and crab

Heart of palm has more vitamin B6, potassium, and iron, while crab has more vitamin B12, selenium, copper, choline, and phosphorus.
Crab covers your daily need for vitamin B12, 139% more than heart of palm.
Heart of palm contains 7 times more potassium than crab. While heart of palm contains 1806mg of potassium, crab contains only 259mg.
The amount of sodium in heart of palm is lower.
Crab has a lower glycemic index. The glycemic index of crab is 0, while the glycemic index of heart of palm is 32.

These are the specific foods used in this comparison Hearts of palm, raw and Crustaceans, crab, blue, canned.

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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.

Heart of palm

Crab

Contains more PotassiumPotassium	+597.3%
Contains more IronIron	+238%
Contains less SodiumSodium	-97.5%

Contains more MagnesiumMagnesium	+260%
Contains more CalciumCalcium	+405.6%
Contains more CopperCopper	+26.4%
Contains more PhosphorusPhosphorus	+67.1%
Contains more SeleniumSelenium	+6028.6%

~equal in Zinc ~3.81mg

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.

Heart of palm

Crab

Contains more Vitamin CVitamin C	+142.4%
Contains more Vitamin AVitamin A	+200%
Contains more Vitamin B1Vitamin B1	+117.4%
Contains more Vitamin B2Vitamin B2	+93.5%
Contains more Vitamin B6Vitamin B6	+419.2%

Contains more Vitamin EVitamin E	+268%
Contains more Vitamin B3Vitamin B3	+205.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+112.5%
Contains more CholineCholine	+∞%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	3.33µg	139%
Selenium	0.7µg	42.9µg	77%
Vitamin B6	0.81mg	0.156mg	50%
Potassium	1806mg	259mg	46%
Cholesterol	0mg	97mg	32%
Protein	2.7g	17.88g	30%
Sodium	14mg	563mg	24%
Vitamin B5		0.997mg	20%
Copper	0.644mg	0.814mg	19%
Iron	1.69mg	0.5mg	15%
Choline	0mg	80.9mg	15%
Phosphorus	140mg	234mg	13%
Vitamin B3	0.9mg	2.747mg	12%
Carbs	25.61g	0g	9%
Vitamin E	0.5mg	1.84mg	9%
Calcium	18mg	91mg	7%
Folate	24µg	51µg	7%
Vitamin B2	0.18mg	0.093mg	7%
Magnesium	10mg	36mg	6%
Fiber	1.5g	0g	6%
Vitamin C	8mg	3.3mg	5%
Manganese		0.074mg	3%
Calories	115kcal	83kcal	2%
Vitamin B1	0.05mg	0.023mg	2%
Zinc	3.73mg	3.81mg	1%
Fats	0.2g	0.74g	1%
Saturated fat	0.046g	0.201g	1%
Polyunsaturated fat	0.089g	0.258g	1%
Net carbs	24.11g	0g	N/A
Sugar	17.16g	0g	N/A
Vitamin A	3µg	1µg	0%
Vitamin K	0µg	0.3µg	0%
Trans fat	0g	0.014g	N/A
Monounsaturated fat	0.005g	0.129g	0%
Tryptophan		0.226mg	0%
Threonine		0.727mg	0%
Isoleucine		0.776mg	0%
Leucine		1.307mg	0%
Lysine		1.386mg	0%
Methionine		0.452mg	0%
Phenylalanine		0.708mg	0%
Valine		0.806mg	0%
Histidine		0.393mg	0%
Omega-3 - EPA	0g	0.101g	N/A
Omega-3 - DHA	0g	0.067g	N/A
Omega-3 - DPA	0g	0.009g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A