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  6. Heart of palm vs. Liver

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

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Summary of differences between heart of palm and liver

  • Heart of palm has more potassium, while liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B3, folate, and zinc.
  • Liver covers your daily need for vitamin B12, 778% more than heart of palm.
  • Heart of palm contains 12 times more potassium than liver. While heart of palm contains 1806mg of potassium, liver contains only 150mg.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of heart of palm is 32.

These are the specific foods used in this comparison Hearts of palm, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Heart of palm vs Liver 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%
Liver
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +1104%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +40%
Contains more IronIron +960.4%
Contains more ZincZinc +80.2%
Contains more PhosphorusPhosphorus +72.1%
Contains more SeleniumSelenium +9542.9%
~equal in Copper ~0.634mg

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%
Liver
Liver
8
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +42.1%
Contains more Vitamin CVitamin C +195%
Contains more Vitamin AVitamin A +180066.7%
Contains more Vitamin B1Vitamin B1 +416%
Contains more Vitamin B2Vitamin B2 +1120%
Contains more Vitamin B3Vitamin B3 +837.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +579.2%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 3µg 5405µg 600%
Iron 1.69mg 17.92mg 203%
Vitamin B2 0.18mg 2.196mg 155%
Selenium 0.7µg 67.5µg 121%
Cholesterol 0mg 355mg 118%
Vitamin B5 4.774mg 95%
Potassium 1806mg 150mg 49%
Vitamin B3 0.9mg 8.435mg 47%
Protein 2.7g 26.02g 47%
Folate 24µg 163µg 35%
Zinc 3.73mg 6.72mg 27%
Vitamin B6 0.81mg 0.57mg 18%
Vitamin C 8mg 23.6mg 17%
Vitamin B1 0.05mg 0.258mg 17%
Phosphorus 140mg 241mg 14%
Manganese 0.3mg 13%
Carbs 25.61g 3.76g 7%
Saturated fat 0.046g 1.41g 6%
Fiber 1.5g 0g 6%
Polyunsaturated fat 0.089g 1.05g 6%
Fats 0.2g 4.4g 6%
Calories 115kcal 165kcal 3%
Vitamin E 0.5mg 3%
Sodium 14mg 49mg 2%
Monounsaturated fat 0.005g 0.63g 2%
Copper 0.644mg 0.634mg 1%
Calcium 18mg 10mg 1%
Magnesium 10mg 14mg 1%
Net carbs 24.11g 3.76g N/A
Sugar 17.16g N/A
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g 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
Liver
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +581.1%
Contains more OtherOther +32.7%
Contains more ProteinProtein +863.7%
Contains more FatsFats +2100%
~equal in Water ~64.32g

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +12500%
Contains more Poly. FatPolyunsaturated fat +1079.8%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.