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  6. Heart of palm vs. Shark raw

Heart of palm vs. Shark raw — In-Depth Nutrition Comparison

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What are the differences between heart of palm and shark raw?

  • Heart of palm is higher in copper, potassium, vitamin B6, zinc, and iron, yet shark raw is higher in selenium, vitamin B12, vitamin B3, and choline.
  • Heart of palm's daily need coverage for copper is 68% more.
  • Heart of palm has 11 times more potassium than shark raw. While heart of palm has 1806mg of potassium, shark raw has only 160mg.
  • The glycemic index of shark raw is lower.

We used Hearts of palm, raw and Fish, shark, mixed species, raw types in this article.

Infographic

Heart of palm vs Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more PotassiumPotassium +1028.8%
Contains more IronIron +101.2%
Contains more CopperCopper +1851.5%
Contains more ZincZinc +767.4%
Contains less SodiumSodium -82.3%
Contains more MagnesiumMagnesium +390%
Contains more CalciumCalcium +88.9%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +5114.3%

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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B2Vitamin B2 +190.3%
Contains more Vitamin B6Vitamin B6 +102.5%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +2233.3%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +226.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +114%
Contains more ProteinProtein +677%
Contains more FatsFats +2155%
~equal in Water ~73.58g

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +36060%
Contains more Poly. FatPolyunsaturated fat +1242.7%

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 Shark raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Shark raw DV% diff.
Copper 0.644mg 0.033mg 68%
Selenium 0.7µg 36.5µg 65%
Vitamin B12 0µg 1.49µg 62%
Potassium 1806mg 160mg 48%
Protein 2.7g 20.98g 37%
Vitamin B6 0.81mg 0.4mg 32%
Zinc 3.73mg 0.43mg 30%
Cholesterol 0mg 51mg 17%
Vitamin B5 0.695mg 14%
Vitamin B3 0.9mg 2.938mg 13%
Choline 0mg 65mg 12%
Iron 1.69mg 0.84mg 11%
Phosphorus 140mg 210mg 10%
Vitamin B2 0.18mg 0.062mg 9%
Vitamin C 8mg 0mg 9%
Magnesium 10mg 49mg 9%
Carbs 25.61g 0g 9%
Fats 0.2g 4.51g 7%
Vitamin A 3µg 70µg 7%
Polyunsaturated fat 0.089g 1.195g 7%
Fiber 1.5g 0g 6%
Folate 24µg 3µg 5%
Monounsaturated fat 0.005g 1.808g 5%
Saturated fat 0.046g 0.925g 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Vitamin E 0.5mg 1mg 3%
Sodium 14mg 79mg 3%
Calcium 18mg 34mg 2%
Calories 115kcal 130kcal 1%
Vitamin B1 0.05mg 0.042mg 1%
Manganese 0.015mg 1%
Net carbs 24.11g 0g N/A
Sugar 17.16g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.235mg 0%
Threonine 0.92mg 0%
Isoleucine 0.967mg 0%
Leucine 1.705mg 0%
Lysine 1.926mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.819mg 0%
Valine 1.081mg 0%
Histidine 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Shark raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
38%
Shark raw
Minerals Daily Need Coverage Score
62%
Heart of palm
41%
Shark raw

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.879g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.