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

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How are heart of palm and sunflower seeds different?

  • Sunflower seeds are higher than heart of palm in vitamin E, copper, vitamin B1, selenium, magnesium, phosphorus, folate, vitamin B3, iron, and vitamin B6.
  • Sunflower seeds cover your daily need for vitamin E, 231% more than heart of palm.
  • Heart of palm has a higher glycemic index (32) than sunflower seeds (20).

Hearts of palm, raw and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Heart of palm vs Sunflower seeds infographic
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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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more PotassiumPotassium +180%
Contains more MagnesiumMagnesium +3150%
Contains more CalciumCalcium +333.3%
Contains more IronIron +210.7%
Contains more CopperCopper +179.5%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +371.4%
Contains less SodiumSodium -35.7%
Contains more SeleniumSelenium +7471.4%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +471.4%
Contains more Vitamin EVitamin E +6934%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +826.1%
Contains more Vitamin B6Vitamin B6 +66%
Contains more FolateFolate +845.8%
Contains more CholineCholine +∞%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +28.1%
Contains more WaterWater +1369.3%
Contains more ProteinProtein +669.6%
Contains more FatsFats +25630%
Contains more OtherOther +52.3%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +370460%
Contains more Poly. FatPolyunsaturated fat +25896.6%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Sunflower seeds DV% diff.
Vitamin E 0.5mg 35.17mg 231%
Polyunsaturated fat 0.089g 23.137g 154%
Copper 0.644mg 1.8mg 128%
Vitamin B1 0.05mg 1.48mg 119%
Selenium 0.7µg 53µg 95%
Manganese 1.95mg 85%
Fats 0.2g 51.46g 79%
Magnesium 10mg 325mg 75%
Phosphorus 140mg 660mg 74%
Folate 24µg 227µg 51%
Monounsaturated fat 0.005g 18.528g 46%
Vitamin B3 0.9mg 8.335mg 46%
Iron 1.69mg 5.25mg 45%
Vitamin B6 0.81mg 1.345mg 41%
Protein 2.7g 20.78g 36%
Potassium 1806mg 645mg 34%
Fiber 1.5g 8.6g 28%
Vitamin B5 1.13mg 23%
Calories 115kcal 584kcal 23%
Saturated fat 0.046g 4.455g 20%
Vitamin B2 0.18mg 0.355mg 13%
Zinc 3.73mg 5mg 12%
Choline 0mg 55.1mg 10%
Vitamin C 8mg 1.4mg 7%
Calcium 18mg 78mg 6%
Carbs 25.61g 20g 2%
Net carbs 24.11g 11.4g N/A
Sugar 17.16g 2.62g N/A
Sodium 14mg 9mg 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
62%
Heart of palm
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 14.54g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 4.409g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.