Heart of palm vs. Roe — In-Depth Nutrition Comparison
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How are heart of palm and roe different?
- Heart of palm is higher in copper, vitamin B6, potassium, and zinc; however, roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, and vitamin B1.
- Daily need coverage for vitamin B12 for roe is 481% higher.
- Heart of palm contains 6 times more potassium than roe. While heart of palm contains 1806mg of potassium, roe contains only 283mg.
Hearts of palm, raw and Fish, roe, mixed species, cooked, dry heat are the varieties used in this article.
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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 | +538.2% |
| Contains more IronIron | +119.5% |
| Contains more CopperCopper | +403.1% |
| Contains more ZincZinc | +191.4% |
| Contains less SodiumSodium | -88% |
| Contains more MagnesiumMagnesium | +160% |
| Contains more CalciumCalcium | +55.6% |
| Contains more PhosphorusPhosphorus | +267.9% |
| Contains more SeleniumSelenium | +7285.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +337.8% |
| Contains more Vitamin CVitamin C | +105% |
| Contains more Vitamin AVitamin A | +2933.3% |
| Contains more Vitamin B1Vitamin B1 | +454% |
| Contains more Vitamin B2Vitamin B2 | +427.2% |
| Contains more Vitamin B3Vitamin B3 | +143.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +283.3% |
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:
28.62 g
Fats:
8.23 g
Carbs:
1.92 g
Water:
58.63 g
Other:
2.6 g
| Contains more CarbsCarbs | +1233.9% |
| Contains more WaterWater | +18.5% |
| Contains more ProteinProtein | +960% |
| Contains more FatsFats | +4015% |
| Contains more OtherOther | +30.7% |
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
1.866 g
Monounsaturated fat:
Mono. Fat
2.129 g
Polyunsaturated fat:
Poly. Fat
3.404 g
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +42480% |
| Contains more Poly. FatPolyunsaturated fat | +3724.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Cholesterol | 0mg | 479mg | 160% |
| Selenium | 0.7µg | 51.7µg | 93% |
| Vitamin B2 | 0.18mg | 0.949mg | 59% |
| Copper | 0.644mg | 0.128mg | 57% |
| Phosphorus | 140mg | 515mg | 54% |
| Protein | 2.7g | 28.62g | 52% |
| Vitamin B6 | 0.81mg | 0.185mg | 48% |
| Potassium | 1806mg | 283mg | 45% |
| Vitamin B5 | 1.154mg | 23% | |
| Polyunsaturated fat | 0.089g | 3.404g | 22% |
| Zinc | 3.73mg | 1.28mg | 22% |
| Vitamin B1 | 0.05mg | 0.277mg | 19% |
| Folate | 24µg | 92µg | 17% |
| Fats | 0.2g | 8.23g | 12% |
| Iron | 1.69mg | 0.77mg | 12% |
| Vitamin A | 3µg | 91µg | 10% |
| Vitamin C | 8mg | 16.4mg | 9% |
| Vitamin B3 | 0.9mg | 2.192mg | 8% |
| Saturated fat | 0.046g | 1.866g | 8% |
| Carbs | 25.61g | 1.92g | 8% |
| Fiber | 1.5g | 0g | 6% |
| Monounsaturated fat | 0.005g | 2.129g | 5% |
| Calories | 115kcal | 204kcal | 4% |
| Sodium | 14mg | 117mg | 4% |
| Magnesium | 10mg | 26mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Manganese | 0.013mg | 1% | |
| Calcium | 18mg | 28mg | 1% |
| Net carbs | 24.11g | 1.92g | N/A |
| Sugar | 17.16g | N/A | |
| Tryptophan | 0.375mg | 0% | |
| Threonine | 1.305mg | 0% | |
| Isoleucine | 1.465mg | 0% | |
| Leucine | 2.509mg | 0% | |
| Lysine | 2.179mg | 0% | |
| Methionine | 0.71mg | 0% | |
| Phenylalanine | 1.401mg | 0% | |
| Valine | 1.676mg | 0% | |
| Histidine | 0.778mg | 0% | |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
157%
Minerals Daily Need Coverage Score
62%
68%
Comparison summary
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Roe is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Heart of palm is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 103mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 1.82g)
Which food is cheaper?
Heart of palm is cheaper (difference - $100)
Which food is richer in minerals?
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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.
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.