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  6. Heart of palm vs. Skipjack tuna

Heart of palm vs. Skipjack tuna — In-Depth Nutrition Comparison

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Important differences between heart of palm and skipjack tuna

  • Heart of palm has more copper, potassium, and zinc; however, skipjack tuna is richer in vitamin B3, vitamin B12, selenium, phosphorus, vitamin B6, and magnesium.
  • Skipjack tuna's daily need coverage for vitamin B3 is 112% more.
  • Heart of palm contains 6 times more copper than skipjack tuna. Heart of palm contains 0.644mg of copper, while skipjack tuna contains 0.11mg.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of skipjack tuna is 0.

The food varieties used in the comparison are Hearts of palm, raw and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Heart of palm vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more PotassiumPotassium +246%
Contains more CopperCopper +485.5%
Contains more ZincZinc +255.2%
Contains less SodiumSodium -70.2%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +105.6%
Contains more PhosphorusPhosphorus +103.6%
Contains more SeleniumSelenium +6585.7%
~equal in Iron ~1.6mg

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +31.6%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B3Vitamin B3 +1984%
Contains more Vitamin B6Vitamin B6 +21.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Skipjack tuna DV% diff.
Vitamin B3 0.9mg 18.756mg 112%
Vitamin B12 0µg 2.19µg 91%
Selenium 0.7µg 46.8µg 84%
Copper 0.644mg 0.11mg 59%
Protein 2.7g 28.21g 51%
Potassium 1806mg 522mg 38%
Zinc 3.73mg 1.05mg 24%
Phosphorus 140mg 285mg 21%
Cholesterol 0mg 60mg 20%
Vitamin B6 0.81mg 0.981mg 13%
Vitamin B5 0.485mg 10%
Carbs 25.61g 0g 9%
Vitamin C 8mg 1mg 8%
Magnesium 10mg 44mg 8%
Fiber 1.5g 0g 6%
Folate 24µg 10µg 4%
Vitamin B2 0.18mg 0.122mg 4%
Vitamin E 0.5mg 3%
Saturated fat 0.046g 0.42g 2%
Vitamin A 3µg 18µg 2%
Calcium 18mg 37mg 2%
Polyunsaturated fat 0.089g 0.403g 2%
Fats 0.2g 1.29g 2%
Monounsaturated fat 0.005g 0.243g 1%
Calories 115kcal 132kcal 1%
Vitamin B1 0.05mg 0.038mg 1%
Manganese 0.019mg 1%
Sodium 14mg 47mg 1%
Iron 1.69mg 1.6mg 1%
Net carbs 24.11g 0g N/A
Sugar 17.16g N/A
Tryptophan 0.316mg 0%
Threonine 1.237mg 0%
Isoleucine 1.3mg 0%
Leucine 2.293mg 0%
Lysine 2.59mg 0%
Methionine 0.835mg 0%
Phenylalanine 1.101mg 0%
Valine 1.453mg 0%
Histidine 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g 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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.6%
Contains more ProteinProtein +944.8%
Contains more FatsFats +545%
Contains more OtherOther +313.1%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +4760%
Contains more Poly. FatPolyunsaturated fat +352.8%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.