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  6. Heart of palm vs. Sardine

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

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Significant differences between heart of palm and sardine

  • Heart of palm has more copper, vitamin B6, and potassium; however, sardine is richer in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3.
  • Sardine covers your daily vitamin B12 needs 373% more than heart of palm.
  • Sardine has 5 times less vitamin B6 than heart of palm. Heart of palm has 0.81mg of vitamin B6, while sardine has 0.167mg.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of sardine is 0.

Specific food types used in this comparison are Hearts of palm, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Heart of palm vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more PotassiumPotassium +354.9%
Contains more CopperCopper +246.2%
Contains more ZincZinc +184.7%
Contains less SodiumSodium -95.4%
Contains more MagnesiumMagnesium +290%
Contains more CalciumCalcium +2022.2%
Contains more IronIron +72.8%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +7428.6%

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%
Sardine
Sardine
10
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +385%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin EVitamin E +308%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +26.1%
Contains more Vitamin B3Vitamin B3 +482.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.6%
Contains more ProteinProtein +811.9%
Contains more FatsFats +5625%
Contains more OtherOther +117.1%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +77280%
Contains more Poly. FatPolyunsaturated fat +5684.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Sardine
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Heart of palm Sardine DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.7µg 52.7µg 95%
Copper 0.644mg 0.186mg 51%
Phosphorus 140mg 490mg 50%
Vitamin B6 0.81mg 0.167mg 49%
Cholesterol 0mg 142mg 47%
Protein 2.7g 24.62g 44%
Potassium 1806mg 397mg 41%
Calcium 18mg 382mg 36%
Polyunsaturated fat 0.089g 5.148g 34%
Vitamin B3 0.9mg 5.245mg 27%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Zinc 3.73mg 1.31mg 22%
Fats 0.2g 11.45g 17%
Iron 1.69mg 2.92mg 15%
Choline 0mg 75mg 14%
Sodium 14mg 307mg 13%
Vitamin B5 0.642mg 13%
Vitamin E 0.5mg 2.04mg 10%
Monounsaturated fat 0.005g 3.869g 10%
Carbs 25.61g 0g 9%
Vitamin C 8mg 0mg 9%
Saturated fat 0.046g 1.528g 7%
Magnesium 10mg 39mg 7%
Fiber 1.5g 0g 6%
Manganese 0.108mg 5%
Calories 115kcal 208kcal 5%
Folate 24µg 10µg 4%
Vitamin B2 0.18mg 0.227mg 4%
Vitamin B1 0.05mg 0.08mg 3%
Vitamin A 3µg 32µg 3%
Vitamin K 0µg 2.6µg 2%
Net carbs 24.11g 0g N/A
Sugar 17.16g 0g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Heart of palm
119%
Sardine
Minerals Daily Need Coverage Score
62%
Heart of palm
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 293mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 1.482g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $7)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.