Heart of palm vs. Salmon raw — In-Depth Nutrition Comparison
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How are Heart of palm and Salmon raw different?
- Heart of palm is richer in Copper, Potassium, Zinc, and Iron, while Salmon raw is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B2, and Vitamin B1.
- Salmon raw covers your daily need of Vitamin B12 133% more than Heart of palm.
- Heart of palm contains 6 times more Zinc than Salmon raw. Heart of palm contains 3.73mg of Zinc, while Salmon raw contains 0.64mg.
Hearts of palm, raw and Fish, salmon, Atlantic, wild, raw types were used 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
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Calcium
+50%
Contains
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Iron
+111.3%
Contains
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Potassium
+268.6%
Contains
less
Sodium
-68.2%
Contains
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Zinc
+482.8%
Contains
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Copper
+157.6%
Contains
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Magnesium
+190%
Contains
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Phosphorus
+42.9%
Contains
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Selenium
+5114.3%
Contains
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Calcium
+50%
Contains
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Iron
+111.3%
Contains
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Potassium
+268.6%
Contains
less
Sodium
-68.2%
Contains
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Zinc
+482.8%
Contains
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Copper
+157.6%
Contains
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Magnesium
+190%
Contains
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Phosphorus
+42.9%
Contains
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Selenium
+5114.3%
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.
:
Contains
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Vitamin A
+70%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+352%
Contains
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Vitamin B2
+111.1%
Contains
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Vitamin B3
+773.3%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B6 - 0.818
Equal in Folate - 25
Contains
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Vitamin A
+70%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+352%
Contains
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Vitamin B2
+111.1%
Contains
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Vitamin B3
+773.3%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B6 - 0.818
Equal in Folate - 25
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+∞%
Contains
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Protein
+634.8%
Contains
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Fats
+3070%
Contains
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Other
+167.3%
Equal in Water - 68.5
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
Contains
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Carbs
+∞%
Contains
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Protein
+634.8%
Contains
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Fats
+3070%
Contains
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Other
+167.3%
Equal in Water - 68.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-95.3%
Contains
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Monounsaturated Fat
+41960%
Contains
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Polyunsaturated fat
+2752.8%
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
0.981 g
Monounsaturated Fat:
2.103 g
Polyunsaturated fat:
2.539 g
Contains
less
Saturated Fat
-95.3%
Contains
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Monounsaturated Fat
+41960%
Contains
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Polyunsaturated fat
+2752.8%
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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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 24.11g | 0g |
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| Protein | 2.7g | 19.84g |
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| Fats | 0.2g | 6.34g |
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| Carbs | 25.61g | 0g |
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| Calories | 115kcal | 142kcal |
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| Sugar | 17.16g |
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| Fiber | 1.5g | 0g |
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| Calcium | 18mg | 12mg |
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| Iron | 1.69mg | 0.8mg |
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| Magnesium | 10mg | 29mg |
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| Phosphorus | 140mg | 200mg |
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| Potassium | 1806mg | 490mg |
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| Sodium | 14mg | 44mg |
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| Zinc | 3.73mg | 0.64mg |
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| Copper | 0.644mg | 0.25mg |
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| Manganese | 0.016mg |
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| Selenium | 0.7µg | 36.5µg |
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| Vitamin A | 68IU | 40IU |
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| Vitamin A RAE | 3µg | 12µg |
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| Vitamin E | 0.5mg |
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| Vitamin C | 8mg | 0mg |
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| Vitamin B1 | 0.05mg | 0.226mg |
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| Vitamin B2 | 0.18mg | 0.38mg |
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| Vitamin B3 | 0.9mg | 7.86mg |
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| Vitamin B5 | 1.664mg |
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| Vitamin B6 | 0.81mg | 0.818mg |
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| Folate | 24µg | 25µg |
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| Vitamin B12 | 0µg | 3.18µg |
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| Tryptophan | 0.222mg |
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| Threonine | 0.87mg |
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| Isoleucine | 0.914mg |
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| Leucine | 1.613mg |
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| Lysine | 1.822mg |
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| Methionine | 0.587mg |
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| Phenylalanine | 0.775mg |
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| Valine | 1.022mg |
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| Histidine | 0.584mg |
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| Cholesterol | 0mg | 55mg |
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| Saturated Fat | 0.046g | 0.981g |
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| Omega-3 - DHA | 0g | 1.115g |
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| Omega-3 - EPA | 0g | 0.321g |
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| Omega-3 - DPA | 0g | 0.287g |
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| Monounsaturated Fat | 0.005g | 2.103g |
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| Polyunsaturated fat | 0.089g | 2.539g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
26%
83%
Minerals Daily Need Coverage Score
62%
49%
Comparison summary
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Salmon raw is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 30mg)
Which food is lower in Cholesterol?
Heart of palm is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.935g)
Which food is cheaper?
Heart of palm is cheaper (difference - $13)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.