Heart of palm vs. Swordfish — In-Depth Nutrition Comparison
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Summary of differences between heart of palm and swordfish
- Heart of palm has more copper, potassium, zinc, and iron, while swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, and phosphorus.
- Swordfish covers your daily need for selenium, 123% more than heart of palm.
- Heart of palm contains 14 times more copper than swordfish. While heart of palm contains 0.644mg of copper, swordfish contains only 0.046mg.
- Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of heart of palm is 32.
These are the specific foods used in this comparison Hearts of palm, raw and Fish, swordfish, cooked, dry heat.
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.
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +261.9% |
| Contains more IronIron | +275.6% |
| Contains more CopperCopper | +1300% |
| Contains more ZincZinc | +378.2% |
| Contains less SodiumSodium | -85.6% |
| Contains more MagnesiumMagnesium | +250% |
| Contains more PhosphorusPhosphorus | +117.1% |
| Contains more SeleniumSelenium | +9685.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +185.7% |
| Contains more Vitamin B6Vitamin B6 | +31.7% |
| Contains more FolateFolate | +1100% |
| Contains more Vitamin AVitamin A | +1333.3% |
| Contains more Vitamin EVitamin E | +382% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +78% |
| Contains more Vitamin B3Vitamin B3 | +928.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 68.5µg | 123% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Copper | 0.644mg | 0.046mg | 66% |
| Vitamin B3 | 0.9mg | 9.254mg | 52% |
| Protein | 2.7g | 23.45g | 42% |
| Potassium | 1806mg | 499mg | 38% |
| Zinc | 3.73mg | 0.78mg | 27% |
| Cholesterol | 0mg | 78mg | 26% |
| Phosphorus | 140mg | 304mg | 23% |
| Iron | 1.69mg | 0.45mg | 16% |
| Vitamin B6 | 0.81mg | 0.615mg | 15% |
| Choline | 0mg | 77.5mg | 14% |
| Vitamin E | 0.5mg | 2.41mg | 13% |
| Fats | 0.2g | 7.93g | 12% |
| Monounsaturated fat | 0.005g | 3.544g | 9% |
| Carbs | 25.61g | 0g | 9% |
| Polyunsaturated fat | 0.089g | 1.368g | 9% |
| Vitamin C | 8mg | 0mg | 9% |
| Vitamin B2 | 0.18mg | 0.063mg | 9% |
| Saturated fat | 0.046g | 1.911g | 8% |
| Vitamin B5 | 0.417mg | 8% | |
| Fiber | 1.5g | 0g | 6% |
| Magnesium | 10mg | 35mg | 6% |
| Folate | 24µg | 2µg | 6% |
| Sodium | 14mg | 97mg | 4% |
| Vitamin A | 3µg | 43µg | 4% |
| Calories | 115kcal | 172kcal | 3% |
| Vitamin B1 | 0.05mg | 0.089mg | 3% |
| Manganese | 0.013mg | 1% | |
| Calcium | 18mg | 6mg | 1% |
| Net carbs | 24.11g | 0g | N/A |
| Sugar | 17.16g | 0g | N/A |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0g | 0.056g | N/A |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 0% | |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +452.8% |
| Contains more ProteinProtein | +768.5% |
| Contains more FatsFats | +3865% |
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +70780% |
| Contains more Poly. FatPolyunsaturated fat | +1437.1% |
