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  6. Heart of palm vs. Miso

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

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The main differences between heart of palm and miso

  • Heart of palm has more vitamin B6, potassium, copper, and zinc; however, miso has more vitamin K, fiber, choline, selenium, and iron.
  • Daily need coverage for sodium for miso is 161% higher.
  • Miso has 9 times less potassium than heart of palm. Heart of palm has 1806mg of potassium, while miso has 210mg.
  • Heart of palm is lower in sodium.
  • Miso has a higher glycemic index than heart of palm.

Food types used in this article are Hearts of palm, raw and Miso.

Infographic

Heart of palm vs Miso 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.
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%
Miso
Miso
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more PotassiumPotassium +760%
Contains more CopperCopper +53.3%
Contains more ZincZinc +45.7%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +380%
Contains more CalciumCalcium +216.7%
Contains more IronIron +47.3%
Contains more PhosphorusPhosphorus +13.6%
Contains more SeleniumSelenium +900%

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%
Miso
Miso
7
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B6Vitamin B6 +307%
Contains more FolateFolate +26.3%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.906mg

All nutrients comparison - raw data values

Nutrient Heart of palm Miso DV% diff.
Sodium 14mg 3728mg 161%
Vitamin B6 0.81mg 0.199mg 47%
Potassium 1806mg 210mg 47%
Manganese 0.859mg 37%
Copper 0.644mg 0.42mg 25%
Vitamin K 0µg 29.3µg 24%
Protein 2.7g 12.79g 20%
Polyunsaturated fat 0.089g 2.884g 19%
Fiber 1.5g 5.4g 16%
Choline 0mg 72.2mg 13%
Zinc 3.73mg 2.56mg 11%
Selenium 0.7µg 7µg 11%
Iron 1.69mg 2.49mg 10%
Magnesium 10mg 48mg 9%
Vitamin C 8mg 0mg 9%
Fats 0.2g 6.01g 9%
Fructose 6g 8%
Vitamin B5 0.337mg 7%
Saturated fat 0.046g 1.025g 4%
Calories 115kcal 198kcal 4%
Vitamin B1 0.05mg 0.098mg 4%
Calcium 18mg 57mg 4%
Vitamin B2 0.18mg 0.233mg 4%
Vitamin E 0.5mg 0.01mg 3%
Vitamin B12 0µg 0.08µg 3%
Phosphorus 140mg 159mg 3%
Monounsaturated fat 0.005g 1.118g 3%
Folate 24µg 19µg 1%
Net carbs 24.11g 19.97g N/A
Carbs 25.61g 25.37g 0%
Sugar 17.16g 6.2g N/A
Vitamin A 3µg 4µg 0%
Vitamin B3 0.9mg 0.906mg 0%
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%

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
Miso
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more WaterWater +61.6%
Contains more ProteinProtein +373.7%
Contains more FatsFats +2905%
Contains more OtherOther +543.7%
~equal in Carbs ~25.37g

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
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +22260%
Contains more Poly. FatPolyunsaturated fat +3140.4%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.