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
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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 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% |
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 | +∞% |
| 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 | +∞% |
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:
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
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
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% |
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 Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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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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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
172%
Minerals Daily Need Coverage Score
62%
131%
Comparison summary
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 4436mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 7.102g)
Which food is cheaper?
Heart of palm is cheaper (difference - $7)
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.