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  6. Heart of palm vs. Tofu

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.

Infographic

Heart of palm vs Tofu 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%
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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.
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%
Tofu
Tofu
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Tofu 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%

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
Tofu
Tofu
3
8% 5% 2% 85%
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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Tofu
Tofu
2
16% 24% 61%
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%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.