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Heart of palm vs. Squid — In-Depth Nutrition Comparison

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Differences between heart of palm and squid

  • Heart of palm has more vitamin B6 and potassium, while squid has more vitamin B12, selenium, vitamin B2, iron, phosphorus, and copper.
  • Squid's daily need coverage for vitamin B12 is 225% higher.
  • Squid contains 3 times less vitamin B6 than heart of palm. Heart of palm contains 0.81mg of vitamin B6, while squid contains 0.27mg.
  • The amount of sodium in heart of palm is lower.

The food types used in this comparison are Hearts of palm, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Heart of palm vs Squid 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%
Squid
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more PotassiumPotassium +183.5%
Contains less SodiumSodium -98.1%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +900%
Contains more IronIron +541.4%
Contains more CopperCopper +55%
Contains more PhosphorusPhosphorus +314.3%
Contains more SeleniumSelenium +12700%
~equal in Zinc ~3.46mg

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%
Squid
5
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +860.6%
Contains more Vitamin B3Vitamin B3 +143.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~8.5mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~24µg
~equal in Choline ~mg

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
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more CarbsCarbs +1461.6%
Contains more WaterWater +13.7%
Contains more ProteinProtein +1103%
Contains more FatsFats +600%
Contains more OtherOther +68.8%

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
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains less Sat. FatSaturated fat -80.5%
Contains more Mono. FatMonounsaturated fat +3140%
Contains more Poly. FatPolyunsaturated fat +201.1%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 0.7µg 89.6µg 162%
Vitamin B2 0.18mg 1.729mg 119%
Iron 1.69mg 10.84mg 114%
Cholesterol 0mg 224mg 75%
Phosphorus 140mg 580mg 63%
Protein 2.7g 32.48g 60%
Vitamin B6 0.81mg 0.27mg 42%
Copper 0.644mg 0.998mg 39%
Potassium 1806mg 637mg 34%
Sodium 14mg 744mg 32%
Vitamin A 3µg 203µg 22%
Vitamin B5 0.9mg 18%
Calcium 18mg 180mg 16%
Magnesium 10mg 60mg 12%
Manganese 0.209mg 9%
Vitamin B3 0.9mg 2.189mg 8%
Carbs 25.61g 1.64g 8%
Fiber 1.5g 0g 6%
Vitamin E 0.5mg 3%
Vitamin B1 0.05mg 0.017mg 3%
Calories 115kcal 158kcal 2%
Zinc 3.73mg 3.46mg 2%
Fats 0.2g 1.4g 2%
Vitamin C 8mg 8.5mg 1%
Saturated fat 0.046g 0.236g 1%
Polyunsaturated fat 0.089g 0.268g 1%
Net carbs 24.11g 1.64g N/A
Sugar 17.16g N/A
Folate 24µg 24µg 0%
Monounsaturated fat 0.005g 0.162g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Which food is preferable for your diet?

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

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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
104%
Squid
Minerals Daily Need Coverage Score
62%
Heart of palm
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 730mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.19g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.