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  6. Heart of palm vs. Fish sauce

Heart of palm vs. Fish sauce — In-Depth Nutrition Comparison

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Differences between heart of palm and fish sauce

  • Heart of palm has more copper, potassium, zinc, vitamin B6, phosphorus, and iron, while fish sauce has more magnesium, vitamin B12, and selenium.
  • Fish sauce's daily need coverage for sodium is 341% higher.
  • Fish sauce contains 20 times less phosphorus than heart of palm. Heart of palm contains 140mg of phosphorus, while fish sauce contains 7mg.
  • The amount of sodium in heart of palm is lower.
  • Fish sauce has a lower glycemic index. The glycemic index of fish sauce is 0, while the glycemic index of heart of palm is 32.

The food types used in this comparison are Hearts of palm, raw and Sauce, fish, ready-to-serve.

Infographic

Heart of palm vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more PotassiumPotassium +527.1%
Contains more IronIron +116.7%
Contains more CopperCopper +1188%
Contains more ZincZinc +1765%
Contains more PhosphorusPhosphorus +1900%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +1650%
Contains more CalciumCalcium +138.9%
Contains more SeleniumSelenium +1200%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B2Vitamin B2 +215.8%
Contains more Vitamin B6Vitamin B6 +104.5%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B3Vitamin B3 +157%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +112.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Fish sauce DV% diff.
Sodium 14mg 7851mg 341%
Copper 0.644mg 0.05mg 66%
Potassium 1806mg 288mg 45%
Magnesium 10mg 175mg 39%
Zinc 3.73mg 0.2mg 32%
Vitamin B6 0.81mg 0.396mg 32%
Vitamin B12 0µg 0.48µg 20%
Phosphorus 140mg 7mg 19%
Selenium 0.7µg 9.1µg 15%
Iron 1.69mg 0.78mg 11%
Manganese 0.233mg 10%
Vitamin B3 0.9mg 2.313mg 9%
Vitamin B2 0.18mg 0.057mg 9%
Vitamin C 8mg 0.5mg 8%
Carbs 25.61g 3.64g 7%
Folate 24µg 51µg 7%
Fiber 1.5g 0g 6%
Protein 2.7g 5.06g 5%
Calories 115kcal 35kcal 4%
Vitamin E 0.5mg 0mg 3%
Vitamin B1 0.05mg 0.012mg 3%
Calcium 18mg 43mg 3%
Vitamin B5 0.118mg 2%
Choline 0mg 13.2mg 2%
Polyunsaturated fat 0.089g 0.003g 1%
Fats 0.2g 0.01g 0%
Net carbs 24.11g 3.64g N/A
Sugar 17.16g 3.64g N/A
Vitamin A 3µg 4µg 0%
Saturated fat 0.046g 0.003g 0%
Monounsaturated fat 0.005g 0.002g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g 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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more FatsFats +1900%
Contains more CarbsCarbs +603.6%
Contains more ProteinProtein +87.4%
Contains more OtherOther +916.1%
~equal in Water ~71.07g

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +2866.7%
Contains less Sat. FatSaturated fat -93.5%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.