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  6. Heart of palm vs. Surimi

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

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Differences between heart of palm and surimi

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, and vitamin B2, while surimi has more vitamin B12, selenium, and phosphorus.
  • Heart of palm's daily need coverage for copper is 68% higher.
  • Surimi contains 27 times less vitamin B6 than heart of palm. Heart of palm contains 0.81mg of vitamin B6, while surimi contains 0.03mg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of surimi is 50.

The food types used in this comparison are Hearts of palm, raw and Fish, surimi.

Infographic

Heart of palm vs Surimi 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%
Surimi
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +1512.5%
Contains more IronIron +550%
Contains more CopperCopper +1912.5%
Contains more ZincZinc +1030.3%
Contains less SodiumSodium -90.2%
Contains more MagnesiumMagnesium +330%
Contains more PhosphorusPhosphorus +101.4%
Contains more SeleniumSelenium +3914.3%

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%
Surimi
Surimi
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 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +757.1%
Contains more Vitamin B3Vitamin B3 +309.1%
Contains more Vitamin B6Vitamin B6 +2600%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin EVitamin E +26%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg
~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
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more CarbsCarbs +273.9%
Contains more OtherOther +172.6%
Contains more ProteinProtein +462.2%
Contains more FatsFats +350%
~equal in Water ~76.34g

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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -75.9%
Contains more Mono. FatMonounsaturated fat +2880%
Contains more Poly. FatPolyunsaturated fat +397.8%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Surimi DV% diff.
Copper 0.644mg 0.032mg 68%
Vitamin B12 0µg 1.6µg 67%
Vitamin B6 0.81mg 0.03mg 60%
Potassium 1806mg 112mg 50%
Selenium 0.7µg 28.1µg 50%
Zinc 3.73mg 0.33mg 31%
Protein 2.7g 15.18g 25%
Phosphorus 140mg 282mg 20%
Iron 1.69mg 0.26mg 18%
Vitamin B2 0.18mg 0.021mg 12%
Cholesterol 0mg 30mg 10%
Vitamin C 8mg 0mg 9%
Magnesium 10mg 43mg 8%
Folate 24µg 2µg 6%
Fiber 1.5g 0g 6%
Carbs 25.61g 6.85g 6%
Sodium 14mg 143mg 6%
Vitamin B3 0.9mg 0.22mg 4%
Vitamin B1 0.05mg 0.02mg 3%
Vitamin A 3µg 20µg 2%
Polyunsaturated fat 0.089g 0.443g 2%
Saturated fat 0.046g 0.191g 1%
Vitamin B5 0.07mg 1%
Calories 115kcal 99kcal 1%
Vitamin E 0.5mg 0.63mg 1%
Calcium 18mg 9mg 1%
Fats 0.2g 0.9g 1%
Net carbs 24.11g 6.85g N/A
Sugar 17.16g 0g N/A
Manganese 0.011mg 0%
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.005g 0.149g 0%
Tryptophan 0.092mg 0%
Threonine 0.734mg 0%
Isoleucine 0.709mg 0%
Leucine 1.202mg 0%
Lysine 1.387mg 0%
Methionine 0.515mg 0%
Phenylalanine 0.595mg 0%
Valine 0.77mg 0%
Histidine 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Surimi
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
19%
Surimi
Minerals Daily Need Coverage Score
62%
Heart of palm
37%
Surimi

Comparison summary

Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 17.16g)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 129mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.145g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 18)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $4)
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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.