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  6. Heart of palm vs. Pacific saury raw

Heart of palm vs. Pacific saury raw — In-Depth Nutrition Comparison

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The main differences between heart of palm and pacific saury raw

  • Heart of palm has more copper, vitamin B6, potassium, zinc, and iron; however, pacific saury raw has more vitamin B12, selenium, vitamin D, and choline.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Pacific saury raw has 13 times less copper than heart of palm. Heart of palm has 0.644mg of copper, while pacific saury raw has 0.051mg.
  • Heart of palm has a higher glycemic index than pacific saury raw.

Food types used in this article are Hearts of palm, raw and Fish, pike, northern, raw.

Infographic

Heart of palm vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more PotassiumPotassium +597.3%
Contains more IronIron +207.3%
Contains more CopperCopper +1162.7%
Contains more ZincZinc +456.7%
Contains less SodiumSodium -64.1%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +216.7%
Contains more PhosphorusPhosphorus +57.1%
Contains more SeleniumSelenium +1700%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +110.5%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B6Vitamin B6 +592.3%
Contains more FolateFolate +60%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B3Vitamin B3 +155.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Heart of palm Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Copper 0.644mg 0.051mg 66%
Vitamin B6 0.81mg 0.117mg 53%
Potassium 1806mg 259mg 46%
Protein 2.7g 19.26g 33%
Zinc 3.73mg 0.67mg 28%
Selenium 0.7µg 12.6µg 22%
Vitamin B5 0.75mg 15%
Iron 1.69mg 0.55mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Choline 0mg 65mg 12%
Phosphorus 140mg 220mg 11%
Manganese 0.24mg 10%
Carbs 25.61g 0g 9%
Vitamin B2 0.18mg 0.063mg 9%
Vitamin B3 0.9mg 2.3mg 9%
Fiber 1.5g 0g 6%
Magnesium 10mg 31mg 5%
Vitamin C 8mg 3.8mg 5%
Calcium 18mg 57mg 4%
Vitamin E 0.5mg 0.2mg 2%
Vitamin A 3µg 21µg 2%
Folate 24µg 15µg 2%
Polyunsaturated fat 0.089g 0.202g 1%
Calories 115kcal 88kcal 1%
Vitamin B1 0.05mg 0.058mg 1%
Fats 0.2g 0.69g 1%
Sodium 14mg 39mg 1%
Net carbs 24.11g 0g N/A
Sugar 17.16g 0g N/A
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.046g 0.118g 0%
Monounsaturated fat 0.005g 0.157g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +76.1%
Contains more ProteinProtein +613.3%
Contains more FatsFats +245%
Contains more WaterWater +13.6%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -61%
Contains more Mono. FatMonounsaturated fat +3040%
Contains more Poly. FatPolyunsaturated fat +127%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.