Heart of palm vs. Nattō — In-Depth Nutrition Comparison
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A recap on differences between heart of palm and nattō
- Heart of palm has more vitamin B6 and potassium; however, nattō is higher in iron, magnesium, calcium, vitamin K, fiber, selenium, choline, and vitamin B1.
- Nattō covers your daily iron needs 86% more than heart of palm.
- Nattō contains 6 times less vitamin B6 than heart of palm. Heart of palm contains 0.81mg of vitamin B6, while nattō contains 0.13mg.
- The glycemic index of nattō is higher.
Food varieties used in this article are Hearts of palm, raw and Natto.
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 more PotassiumPotassium | +147.7% |
| Contains more ZincZinc | +23.1% |
| Contains more MagnesiumMagnesium | +1050% |
| Contains more CalciumCalcium | +1105.6% |
| Contains more IronIron | +408.9% |
| Contains more PhosphorusPhosphorus | +24.3% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +1157.1% |
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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4900% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +523.1% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +62.5% |
| Contains more Vitamin B1Vitamin B1 | +220% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.69mg | 8.6mg | 86% |
| Manganese | 1.528mg | 66% | |
| Vitamin B6 | 0.81mg | 0.13mg | 52% |
| Polyunsaturated fat | 0.089g | 6.21g | 41% |
| Protein | 2.7g | 19.4g | 33% |
| Potassium | 1806mg | 729mg | 32% |
| Magnesium | 10mg | 115mg | 25% |
| Calcium | 18mg | 217mg | 20% |
| Vitamin K | 0µg | 23.1µg | 19% |
| Fats | 0.2g | 11g | 17% |
| Fiber | 1.5g | 5.4g | 16% |
| Selenium | 0.7µg | 8.8µg | 15% |
| Choline | 0mg | 57mg | 10% |
| Vitamin B1 | 0.05mg | 0.16mg | 9% |
| Saturated fat | 0.046g | 1.591g | 7% |
| Zinc | 3.73mg | 3.03mg | 6% |
| Vitamin C | 8mg | 13mg | 6% |
| Vitamin B3 | 0.9mg | 0mg | 6% |
| Monounsaturated fat | 0.005g | 2.43g | 6% |
| Calories | 115kcal | 211kcal | 5% |
| Phosphorus | 140mg | 174mg | 5% |
| Vitamin B5 | 0.215mg | 4% | |
| Carbs | 25.61g | 12.68g | 4% |
| Folate | 24µg | 8µg | 4% |
| Vitamin E | 0.5mg | 0.01mg | 3% |
| Copper | 0.644mg | 0.667mg | 3% |
| Vitamin B2 | 0.18mg | 0.19mg | 1% |
| Net carbs | 24.11g | 7.28g | N/A |
| Sugar | 17.16g | 4.89g | N/A |
| Sodium | 14mg | 7mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.223mg | 0% | |
| Threonine | 0.813mg | 0% | |
| Isoleucine | 0.931mg | 0% | |
| Leucine | 1.509mg | 0% | |
| Lysine | 1.145mg | 0% | |
| Methionine | 0.208mg | 0% | |
| Phenylalanine | 0.941mg | 0% | |
| Valine | 1.018mg | 0% | |
| Histidine | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
| Contains more CarbsCarbs | +102% |
| Contains more WaterWater | +26.3% |
| Contains more ProteinProtein | +618.5% |
| Contains more FatsFats | +5400% |
~equal in
Other
~1.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
| Contains less Sat. FatSaturated fat | -97.1% |
| Contains more Mono. FatMonounsaturated fat | +48500% |
| Contains more Poly. FatPolyunsaturated fat | +6877.5% |
