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.
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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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
72%
Minerals Daily Need Coverage Score
62%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 83mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 1.865g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.