Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Heart of palm vs. Sockeye salmon — In-Depth Nutrition Comparison

Compare

How are heart of palm and sockeye salmon different?

  • Heart of palm is richer in copper, potassium, and zinc, while sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, and choline.
  • Sockeye salmon covers your daily need for vitamin B12, 186% more than heart of palm.
  • Heart of palm contains 8 times more copper than sockeye salmon. Heart of palm contains 0.644mg of copper, while sockeye salmon contains 0.076mg.
  • Heart of palm has a higher glycemic index (32) than sockeye salmon (0).

Hearts of palm, raw and Fish, salmon, sockeye, cooked, dry heat types were used in this article.

Infographic

Heart of palm vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +314.2%
Contains more IronIron +225%
Contains more CopperCopper +747.4%
Contains more ZincZinc +578.2%
Contains less SodiumSodium -84.8%
Contains more MagnesiumMagnesium +260%
Contains more PhosphorusPhosphorus +117.9%
Contains more SeleniumSelenium +4971.4%

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +242.9%
Contains more Vitamin AVitamin A +1833.3%
Contains more Vitamin EVitamin E +98%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +214%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B3Vitamin B3 +1024.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin B6 ~0.827mg

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +221%
Contains more ProteinProtein +880.7%
Contains more FatsFats +2685%
~equal in Water ~67.33g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +37180%
Contains more Poly. FatPolyunsaturated fat +1391%

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 Sockeye salmon
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Copper 0.644mg 0.076mg 63%
Selenium 0.7µg 35.5µg 63%
Vitamin B3 0.9mg 10.123mg 58%
Protein 2.7g 26.48g 48%
Potassium 1806mg 436mg 40%
Zinc 3.73mg 0.55mg 29%
Vitamin B5 1.274mg 25%
Phosphorus 140mg 305mg 24%
Choline 0mg 112.6mg 20%
Cholesterol 0mg 61mg 20%
Iron 1.69mg 0.52mg 15%
Carbs 25.61g 0g 9%
Vitamin C 8mg 0mg 9%
Vitamin B1 0.05mg 0.157mg 9%
Polyunsaturated fat 0.089g 1.327g 8%
Fats 0.2g 5.57g 8%
Magnesium 10mg 36mg 6%
Fiber 1.5g 0g 6%
Vitamin A 3µg 58µg 6%
Vitamin B2 0.18mg 0.246mg 5%
Monounsaturated fat 0.005g 1.864g 5%
Saturated fat 0.046g 0.969g 4%
Folate 24µg 7µg 4%
Vitamin E 0.5mg 0.99mg 3%
Sodium 14mg 92mg 3%
Calories 115kcal 156kcal 2%
Vitamin B6 0.81mg 0.827mg 1%
Manganese 0.013mg 1%
Calcium 18mg 11mg 1%
Net carbs 24.11g 0g N/A
Sugar 17.16g 0g N/A
Vitamin K 0µg 0.1µg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

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

People also compare

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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
62%
Heart of palm
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.923g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $13)
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.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.