Heart of palm vs. Tofu — In-Depth Nutrition Comparison
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How are heart of palm and tofu different?
- Heart of palm is richer in vitamin B6, potassium, copper, zinc, and vitamin C, while tofu is higher in calcium, selenium, iron, magnesium, and vitamin B1.
- Tofu covers your daily need for calcium, 67% more than heart of palm.
- Heart of palm contains 40 times more vitamin C than tofu. Heart of palm contains 8mg of vitamin C, while tofu contains 0.2mg.
- Heart of palm has a higher glycemic index (32) than tofu (15).
Hearts of palm, raw and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.
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 PotassiumPotassium | +662% |
| Contains more CopperCopper | +70.4% |
| Contains more ZincZinc | +137.6% |
| Contains more MagnesiumMagnesium | +480% |
| Contains more CalciumCalcium | +3694.4% |
| Contains more IronIron | +57.4% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains more SeleniumSelenium | +2385.7% |
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 | +3900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +76.5% |
| Contains more Vitamin B3Vitamin B3 | +136.2% |
| Contains more Vitamin B6Vitamin B6 | +780.4% |
| Contains more Vitamin B1Vitamin B1 | +216% |
| Contains more FolateFolate | +20.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 18mg | 683mg | 67% |
| Vitamin B6 | 0.81mg | 0.092mg | 55% |
| Manganese | 1.181mg | 51% | |
| Potassium | 1806mg | 237mg | 46% |
| Polyunsaturated fat | 0.089g | 4.921g | 32% |
| Selenium | 0.7µg | 17.4µg | 30% |
| Copper | 0.644mg | 0.378mg | 30% |
| Protein | 2.7g | 17.27g | 29% |
| Zinc | 3.73mg | 1.57mg | 20% |
| Fats | 0.2g | 8.72g | 13% |
| Iron | 1.69mg | 2.66mg | 12% |
| Magnesium | 10mg | 58mg | 11% |
| Vitamin B1 | 0.05mg | 0.158mg | 9% |
| Vitamin C | 8mg | 0.2mg | 9% |
| Carbs | 25.61g | 2.78g | 8% |
| Phosphorus | 140mg | 190mg | 7% |
| Vitamin B2 | 0.18mg | 0.102mg | 6% |
| Saturated fat | 0.046g | 1.261g | 6% |
| Monounsaturated fat | 0.005g | 1.925g | 5% |
| Vitamin E | 0.5mg | 3% | |
| Fiber | 1.5g | 2.3g | 3% |
| Vitamin B3 | 0.9mg | 0.381mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Folate | 24µg | 29µg | 1% |
| Calories | 115kcal | 144kcal | 1% |
| Net carbs | 24.11g | 0.48g | N/A |
| Sugar | 17.16g | N/A | |
| Sodium | 14mg | 14mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
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:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +821.2% |
| Contains more OtherOther | +42.1% |
| Contains more ProteinProtein | +539.6% |
| Contains more FatsFats | +4260% |
~equal in
Water
~69.83g
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
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains less Sat. FatSaturated fat | -96.4% |
| Contains more Mono. FatMonounsaturated fat | +38400% |
| Contains more Poly. FatPolyunsaturated fat | +5429.2% |
