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

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How are heart of palm and nori different?

  • Heart of palm is richer in vitamin B6, potassium, copper, zinc, and phosphorus, while nori is higher in vitamin A, vitamin C, folate, vitamin B2, and calcium.
  • Nori covers your daily need for vitamin A, 103% more than heart of palm.
  • Heart of palm contains 5 times more vitamin B6 than nori. Heart of palm contains 0.81mg of vitamin B6, while nori contains 0.159mg.

Hearts of palm, raw and Seaweed, laver, raw types were used in this article.

Infographic

Heart of palm vs Nori 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%
Nori
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +407.3%
Contains more CopperCopper +143.9%
Contains more ZincZinc +255.2%
Contains more PhosphorusPhosphorus +141.4%
Contains less SodiumSodium -70.8%
Contains more CalciumCalcium +288.9%
~equal in Iron ~1.8mg
~equal in Selenium ~0.7µg

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%
Nori
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B6Vitamin B6 +409.4%
Contains more Vitamin CVitamin C +387.5%
Contains more Vitamin AVitamin A +8566.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +147.8%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +508.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Nori
4
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more CarbsCarbs +401.2%
Contains more ProteinProtein +115.2%
Contains more FatsFats +40%
Contains more WaterWater +22.3%
Contains more OtherOther +89.4%

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
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains less Sat. FatSaturated fat -24.6%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +23.6%

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 Nori
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Nori DV% diff.
Vitamin B6 0.81mg 0.159mg 50%
Potassium 1806mg 356mg 43%
Manganese 0.988mg 43%
Copper 0.644mg 0.264mg 42%
Vitamin C 8mg 39mg 34%
Folate 24µg 146µg 31%
Vitamin A 3µg 260µg 29%
Zinc 3.73mg 1.05mg 24%
Vitamin B2 0.18mg 0.446mg 20%
Phosphorus 140mg 58mg 12%
Vitamin B5 0.521mg 10%
Carbs 25.61g 5.11g 7%
Protein 2.7g 5.81g 6%
Calcium 18mg 70mg 5%
Fiber 1.5g 0.3g 5%
Vitamin B3 0.9mg 1.47mg 4%
Calories 115kcal 35kcal 4%
Vitamin B1 0.05mg 0.098mg 4%
Vitamin E 0.5mg 1mg 3%
Vitamin K 0µg 4µg 3%
Magnesium 10mg 2mg 2%
Choline 0mg 10.4mg 2%
Sodium 14mg 48mg 1%
Iron 1.69mg 1.8mg 1%
Fats 0.2g 0.28g 0%
Net carbs 24.11g 4.81g N/A
Sugar 17.16g 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.046g 0.061g 0%
Monounsaturated fat 0.005g 0.025g 0%
Polyunsaturated fat 0.089g 0.11g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Nori
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
45%
Nori
Minerals Daily Need Coverage Score
62%
Heart of palm
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 16.67g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.015g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.