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  6. Heart of palm vs. Mackerel

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

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Important differences between heart of palm and mackerel

  • Heart of palm has more copper, potassium, vitamin B6, and zinc; however, mackerel is richer in vitamin B12, vitamin D, and selenium.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Heart of palm contains 6 times more copper than mackerel. Heart of palm contains 0.644mg of copper, while mackerel contains 0.1mg.
  • Heart of palm contains less saturated fat.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Hearts of palm, raw and Fish, mackerel, salted.

Infographic

Heart of palm vs Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more PotassiumPotassium +247.3%
Contains more IronIron +20.7%
Contains more CopperCopper +544%
Contains more ZincZinc +239.1%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +266.7%
Contains more PhosphorusPhosphorus +81.4%
Contains more SeleniumSelenium +10385.7%
~equal in Manganese ~mg

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B6Vitamin B6 +97.6%
Contains more FolateFolate +60%
Contains more Vitamin AVitamin A +1466.7%
Contains more Vitamin EVitamin E +376%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin B2 ~0.19mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 14mg 4450mg 193%
Selenium 0.7µg 73.4µg 132%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Copper 0.644mg 0.1mg 60%
Polyunsaturated fat 0.089g 6.21g 41%
Fats 0.2g 25.1g 38%
Potassium 1806mg 520mg 38%
Cholesterol 0mg 95mg 32%
Saturated fat 0.046g 7.148g 32%
Protein 2.7g 18.5g 32%
Vitamin B6 0.81mg 0.41mg 31%
Zinc 3.73mg 1.1mg 24%
Monounsaturated fat 0.005g 8.32g 21%
Choline 0mg 101.6mg 18%
Phosphorus 140mg 254mg 16%
Vitamin B3 0.9mg 3.3mg 15%
Vitamin E 0.5mg 2.38mg 13%
Magnesium 10mg 60mg 12%
Calories 115kcal 305kcal 10%
Carbs 25.61g 0g 9%
Vitamin C 8mg 0mg 9%
Vitamin K 0µg 7.8µg 7%
Fiber 1.5g 0g 6%
Vitamin A 3µg 47µg 5%
Calcium 18mg 66mg 5%
Iron 1.69mg 1.4mg 4%
Vitamin B1 0.05mg 0.02mg 3%
Folate 24µg 15µg 2%
Vitamin B2 0.18mg 0.19mg 1%
Net carbs 24.11g 0g N/A
Sugar 17.16g 0g N/A
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +61.6%
Contains more ProteinProtein +585.2%
Contains more FatsFats +12450%
Contains more OtherOther +573.4%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +166300%
Contains more Poly. FatPolyunsaturated fat +6877.5%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.