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  6. Heart of palm vs. Fish sandwich

Heart of palm vs. Fish sandwich — In-Depth Nutrition Comparison

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What are the differences between heart of palm and fish sandwiches?

  • Heart of palm is higher in copper, vitamin B6, potassium, and zinc, yet fish sandwiches are higher in selenium, vitamin B1,2, vitamin B1, and vitamin K.
  • Heart of palm's daily need coverage for copper is 63% more.
  • Heart of palm has 12 times more vitamin B6 than fish sandwiches. While heart of palm has 0.81mg of vitamin B6, fish sandwiches have only 0.07mg.
  • The amount of sodium in heart of palm is lower.
  • The glycemic index of heart of palm is lower.

We used Hearts of palm, raw and Fast foods, fish sandwich, with tartar sauce types in this article.

Infographic

Heart of palm vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more PotassiumPotassium +776.7%
Contains more IronIron +12.7%
Contains more CopperCopper +758.7%
Contains more ZincZinc +661.2%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +105.6%
Contains more SeleniumSelenium +2471.4%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +344.4%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B6Vitamin B6 +1057.1%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B3Vitamin B3 +138.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +91.7%
Contains more CholineCholine +∞%
~equal in Vitamin E ~0.55mg

All nutrients comparison - raw data values

Nutrient Heart of palm Fish sandwich DV% diff.
Copper 0.644mg 0.075mg 63%
Vitamin B6 0.81mg 0.07mg 57%
Potassium 1806mg 206mg 47%
Polyunsaturated fat 0.089g 6.257g 41%
Selenium 0.7µg 18µg 31%
Zinc 3.73mg 0.49mg 29%
Vitamin B12 0µg 0.68µg 28%
Sodium 14mg 602mg 26%
Fats 0.2g 12.45g 19%
Protein 2.7g 10.29g 15%
Vitamin B1 0.05mg 0.21mg 13%
Cholesterol 0mg 35mg 12%
Vitamin K 0µg 13.6µg 11%
Manganese 0.264mg 11%
Saturated fat 0.046g 1.949g 9%
Vitamin B3 0.9mg 2.15mg 8%
Vitamin B5 0.37mg 7%
Calories 115kcal 257kcal 7%
Vitamin C 8mg 1.8mg 7%
Folate 24µg 46µg 6%
Monounsaturated fat 0.005g 2.595g 6%
Choline 0mg 28.9mg 5%
Magnesium 10mg 25mg 4%
Phosphorus 140mg 116mg 3%
Vitamin B2 0.18mg 0.14mg 3%
Fiber 1.5g 1g 2%
Iron 1.69mg 1.5mg 2%
Calcium 18mg 37mg 2%
Fructose 1.47g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 9IU 1%
Carbs 25.61g 26.69g 0%
Net carbs 24.11g 25.69g N/A
Sugar 17.16g 3.53g N/A
Vitamin A 3µg 6µg 0%
Vitamin E 0.5mg 0.55mg 0%
Trans fat 0g 0.08g N/A
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +43.5%
Contains more ProteinProtein +281.1%
Contains more FatsFats +6125%
~equal in Carbs ~26.69g
~equal in Other ~2.13g

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +51800%
Contains more Poly. FatPolyunsaturated fat +6930.3%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.