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  6. Heart of palm vs. Lobster Raw

Heart of palm vs. Lobster Raw — In-Depth Nutrition Comparison

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How are heart of palm and lobster Raw different?

  • Heart of palm is higher in vitamin B6, potassium, iron, and vitamin B2; however, lobster Raw is richer in selenium, copper, vitamin B12, and choline.
  • Daily need coverage for selenium for lobster Raw is 114% higher.
  • Heart of palm contains 13 times more vitamin B2 than lobster Raw. While heart of palm contains 0.18mg of vitamin B2, lobster Raw contains only 0.014mg.
  • Heart of palm has less sodium.
  • Lobster Raw has a lower glycemic index (0) than heart of palm (32).

Hearts of palm, raw and Crustaceans, lobster, northern, raw are the varieties used in this article.

Infographic

Heart of palm vs Lobster Raw 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more PotassiumPotassium +803%
Contains more IronIron +550%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +366.7%
Contains more CopperCopper +109.5%
Contains more PhosphorusPhosphorus +15%
Contains more SeleniumSelenium +8985.7%
~equal in Zinc ~3.53mg

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +1185.7%
Contains more Vitamin B6Vitamin B6 +678.8%
Contains more FolateFolate +140%
Contains more Vitamin EVitamin E +74%
Contains more Vitamin B3Vitamin B3 +76.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Lobster Raw DV% diff.
Selenium 0.7µg 63.6µg 114%
Copper 0.644mg 1.349mg 78%
Vitamin B6 0.81mg 0.104mg 54%
Vitamin B12 0µg 1.25µg 52%
Potassium 1806mg 200mg 47%
Cholesterol 0mg 127mg 42%
Vitamin B5 1.449mg 29%
Protein 2.7g 16.52g 28%
Sodium 14mg 423mg 18%
Iron 1.69mg 0.26mg 18%
Vitamin B2 0.18mg 0.014mg 13%
Choline 0mg 70.3mg 13%
Vitamin C 8mg 0mg 9%
Carbs 25.61g 0g 9%
Calcium 18mg 84mg 7%
Magnesium 10mg 38mg 7%
Fiber 1.5g 0g 6%
Folate 24µg 10µg 4%
Vitamin B3 0.9mg 1.591mg 4%
Phosphorus 140mg 161mg 3%
Vitamin B1 0.05mg 0.02mg 3%
Calories 115kcal 77kcal 2%
Manganese 0.056mg 2%
Vitamin E 0.5mg 0.87mg 2%
Zinc 3.73mg 3.53mg 2%
Fats 0.2g 0.75g 1%
Saturated fat 0.046g 0.181g 1%
Monounsaturated fat 0.005g 0.22g 1%
Polyunsaturated fat 0.089g 0.296g 1%
Net carbs 24.11g 0g N/A
Vitamin D 0IU 1IU 0%
Sugar 17.16g 0g N/A
Vitamin A 3µg 1µg 0%
Trans fat 0g 0.011g N/A
Tryptophan 0.215mg 0%
Threonine 0.654mg 0%
Isoleucine 0.723mg 0%
Leucine 1.197mg 0%
Lysine 1.24mg 0%
Methionine 0.413mg 0%
Phenylalanine 0.68mg 0%
Valine 0.741mg 0%
Histidine 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g 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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +11.8%
Contains more ProteinProtein +511.9%
Contains more FatsFats +275%
Contains more WaterWater +16.5%

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains less Sat. FatSaturated fat -74.6%
Contains more Mono. FatMonounsaturated fat +4300%
Contains more Poly. FatPolyunsaturated fat +232.6%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.