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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 of 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.

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
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% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
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% 1080% 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 +26366.2%
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

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
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
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%

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 Liver
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Liver Opinion
Calories 115kcal 165kcal Liver
Protein 2.7g 26.02g Liver
Fats 0.2g 4.4g Liver
Vitamin C 8mg 23.6mg Liver
Net carbs 24.11g 3.76g Heart of palm
Carbs 25.61g 3.76g Heart of palm
Cholesterol 0mg 355mg Heart of palm
Magnesium 10mg 14mg Liver
Calcium 18mg 10mg Heart of palm
Potassium 1806mg 150mg Heart of palm
Iron 1.69mg 17.92mg Liver
Sugar 17.16g Liver
Fiber 1.5g 0g Heart of palm
Copper 0.644mg 0.634mg Heart of palm
Zinc 3.73mg 6.72mg Liver
Phosphorus 140mg 241mg Liver
Sodium 14mg 49mg Heart of palm
Vitamin A 68IU 17997IU Liver
Vitamin A 3µg 5405µg Liver
Vitamin E 0.5mg Heart of palm
Manganese 0.3mg Liver
Selenium 0.7µg 67.5µg Liver
Vitamin B1 0.05mg 0.258mg Liver
Vitamin B2 0.18mg 2.196mg Liver
Vitamin B3 0.9mg 8.435mg Liver
Vitamin B5 4.774mg Liver
Vitamin B6 0.81mg 0.57mg Heart of palm
Vitamin B12 0µg 18.67µg Liver
Folate 24µg 163µg Liver
Saturated Fat 0.046g 1.41g Heart of palm
Monounsaturated Fat 0.005g 0.63g Liver
Polyunsaturated fat 0.089g 1.05g Liver
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Liver
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
366%
Liver
Minerals Daily Need Coverage Score
62%
Heart of palm
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 1.364g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $0.3)
Which food is richer in vitamins?
?
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. 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.