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  6. Heart of palm vs. Chia seeds

Heart of palm vs. Chia seeds — In-Depth Nutrition Comparison

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How are heart of palm and chia seeds different?

  • Heart of palm is richer in potassium, while chia seeds are higher in fiber, phosphorus, selenium, magnesium, iron, calcium, vitamin B3, vitamin B1, and copper.
  • Chia seeds cover your daily need for fiber, 132% more than heart of palm.
  • Heart of palm contains 4 times more potassium than chia seeds. Heart of palm contains 1806mg of potassium, while chia seeds contain 407mg.
  • Heart of palm has a higher glycemic index (32) than chia seeds (15).

Hearts of palm, raw and Seeds, chia seeds, dried types were used in this article.

Infographic

Heart of palm vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +343.7%
Contains less SodiumSodium -12.5%
Contains more MagnesiumMagnesium +3250%
Contains more CalciumCalcium +3405.6%
Contains more IronIron +356.8%
Contains more CopperCopper +43.5%
Contains more ZincZinc +22.8%
Contains more PhosphorusPhosphorus +514.3%
Contains more SeleniumSelenium +7785.7%

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.
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B1Vitamin B1 +1140%
Contains more Vitamin B3Vitamin B3 +881.1%
Contains more FolateFolate +104.2%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.17mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Chia seeds DV% diff.
Polyunsaturated fat 0.089g 23.665g 157%
Fiber 1.5g 34.4g 132%
Manganese 2.723mg 118%
Phosphorus 140mg 860mg 103%
Selenium 0.7µg 55.2µg 99%
Magnesium 10mg 335mg 77%
Iron 1.69mg 7.72mg 75%
Vitamin B6 0.81mg 62%
Calcium 18mg 631mg 61%
Vitamin B3 0.9mg 8.83mg 50%
Vitamin B1 0.05mg 0.62mg 48%
Fats 0.2g 30.74g 47%
Potassium 1806mg 407mg 41%
Copper 0.644mg 0.924mg 31%
Protein 2.7g 16.54g 28%
Calories 115kcal 486kcal 19%
Saturated fat 0.046g 3.33g 15%
Zinc 3.73mg 4.58mg 8%
Vitamin C 8mg 1.6mg 7%
Monounsaturated fat 0.005g 2.309g 6%
Carbs 25.61g 42.12g 6%
Folate 24µg 49µg 6%
Vitamin B2 0.18mg 0.17mg 1%
Net carbs 24.11g 7.72g N/A
Sugar 17.16g N/A
Sodium 14mg 16mg 0%
Vitamin E 0.5mg 0.5mg 0%
Vitamin A 3µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1098.3%
Contains more ProteinProtein +512.6%
Contains more FatsFats +15270%
Contains more CarbsCarbs +64.5%
Contains more OtherOther +141.2%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +46080%
Contains more Poly. FatPolyunsaturated fat +26489.9%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.