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 higher in vitamin B6, copper, potassium, zinc, vitamin B2, vitamin C, and phosphorus; however, tofu is richer in iron, calcium, and selenium.
- Daily need coverage for vitamin B6 for heart of palm is 59% higher.
- Heart of palm contains 80 times more vitamin C than tofu. While heart of palm contains 8mg of vitamin C, tofu contains only 0.1mg.
- Tofu has a lower glycemic index (15) than heart of palm (32).
Hearts of palm, raw and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.
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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 | +1392.6% |
| Contains more CopperCopper | +233.7% |
| Contains more ZincZinc | +366.3% |
| Contains more PhosphorusPhosphorus | +44.3% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +1844.4% |
| Contains more IronIron | +217.2% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +1171.4% |
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.
| Contains more Vitamin CVitamin C | +7900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4900% |
| Contains more Vitamin B2Vitamin B2 | +246.2% |
| Contains more Vitamin B3Vitamin B3 | +361.5% |
| Contains more Vitamin B6Vitamin B6 | +1623.4% |
| Contains more FolateFolate | +60% |
| Contains more Vitamin B1Vitamin B1 | +62% |
| 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:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
| Contains more CarbsCarbs | +1269.5% |
| Contains more OtherOther | +176.4% |
| Contains more ProteinProtein | +199.3% |
| Contains more FatsFats | +2290% |
| Contains more WaterWater | +21.7% |
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
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
| Contains less Sat. FatSaturated fat | -93.3% |
| Contains more Mono. FatMonounsaturated fat | +21020% |
| Contains more Poly. FatPolyunsaturated fat | +2932.6% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.81mg | 0.047mg | 59% |
| Copper | 0.644mg | 0.193mg | 50% |
| Potassium | 1806mg | 121mg | 50% |
| Iron | 1.69mg | 5.36mg | 46% |
| Calcium | 18mg | 350mg | 33% |
| Zinc | 3.73mg | 0.8mg | 27% |
| Manganese | 0.605mg | 26% | |
| Polyunsaturated fat | 0.089g | 2.699g | 17% |
| Selenium | 0.7µg | 8.9µg | 15% |
| Protein | 2.7g | 8.08g | 11% |
| Vitamin B2 | 0.18mg | 0.052mg | 10% |
| Vitamin C | 8mg | 0.1mg | 9% |
| Carbs | 25.61g | 1.87g | 8% |
| Fats | 0.2g | 4.78g | 7% |
| Phosphorus | 140mg | 97mg | 6% |
| Magnesium | 10mg | 30mg | 5% |
| Fiber | 1.5g | 0.3g | 5% |
| Choline | 0mg | 28.8mg | 5% |
| Vitamin B3 | 0.9mg | 0.195mg | 4% |
| Vitamin B1 | 0.05mg | 0.081mg | 3% |
| Vitamin E | 0.5mg | 0.01mg | 3% |
| Saturated fat | 0.046g | 0.691g | 3% |
| Monounsaturated fat | 0.005g | 1.056g | 3% |
| Folate | 24µg | 15µg | 2% |
| Calories | 115kcal | 76kcal | 2% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Net carbs | 24.11g | 1.57g | N/A |
| Sugar | 17.16g | 0.62g | N/A |
| Sodium | 14mg | 7mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
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%
6%
Minerals Daily Need Coverage Score
62%
59%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 16.54g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.645g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.