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  6. Heart of palm vs. Tuna

Heart of palm vs. Tuna — In-Depth Nutrition Comparison

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Summary of differences between heart of palm and tuna

  • Heart of palm has more copper, potassium, and zinc, while tuna has more selenium, vitamin B3, vitamin B12, phosphorus, vitamin B6, and choline.
  • Tuna covers your daily need for selenium, 195% more than heart of palm.
  • Heart of palm contains 15 times more copper than tuna. While heart of palm contains 0.644mg of copper, tuna contains only 0.043mg.
  • Tuna has a lower glycemic index. The glycemic index of tuna 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, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Heart of palm vs Tuna 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%
Tuna
Tuna
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +242.7%
Contains more IronIron +83.7%
Contains more CopperCopper +1397.7%
Contains more ZincZinc +728.9%
Contains less SodiumSodium -74.1%
Contains more MagnesiumMagnesium +320%
Contains more PhosphorusPhosphorus +137.9%
Contains more SeleniumSelenium +15357.1%

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%
Tuna
Tuna
9
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +72.4%
Contains more Vitamin B2Vitamin B2 +31.4%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B3Vitamin B3 +2352.2%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Heart of palm Tuna DV% diff.
Selenium 0.7µg 108.2µg 195%
Vitamin B3 0.9mg 22.07mg 132%
Vitamin B12 0µg 2.35µg 98%
Copper 0.644mg 0.043mg 67%
Protein 2.7g 29.15g 53%
Potassium 1806mg 527mg 38%
Zinc 3.73mg 0.45mg 30%
Phosphorus 140mg 333mg 28%
Vitamin B6 0.81mg 1.038mg 18%
Cholesterol 0mg 47mg 16%
Choline 0mg 77.6mg 14%
Iron 1.69mg 0.92mg 10%
Vitamin D 0IU 82IU 10%
Vitamin D 0µg 2µg 10%
Carbs 25.61g 0g 9%
Vitamin C 8mg 0mg 9%
Magnesium 10mg 42mg 8%
Vitamin B5 0.334mg 7%
Vitamin B1 0.05mg 0.134mg 7%
Fiber 1.5g 0g 6%
Folate 24µg 2µg 6%
Vitamin B2 0.18mg 0.137mg 3%
Vitamin A 3µg 22µg 2%
Sodium 14mg 54mg 2%
Saturated fat 0.046g 0.205g 1%
Polyunsaturated fat 0.089g 0.175g 1%
Calories 115kcal 130kcal 1%
Manganese 0.013mg 1%
Vitamin E 0.5mg 0.29mg 1%
Calcium 18mg 4mg 1%
Fats 0.2g 0.59g 1%
Net carbs 24.11g 0g N/A
Sugar 17.16g 0g N/A
Vitamin K 0µg 0.1µg 0%
Trans fat 0g 0.02g N/A
Monounsaturated fat 0.005g 0.138g 0%
Tryptophan 0.313mg 0%
Threonine 1.224mg 0%
Isoleucine 1.287mg 0%
Leucine 2.27mg 0%
Lysine 2.565mg 0%
Methionine 0.827mg 0%
Phenylalanine 1.091mg 0%
Valine 1.438mg 0%
Histidine 0.822mg 0%
Omega-3 - EPA 0g 0.015g N/A
Omega-3 - DHA 0g 0.105g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +55.5%
Contains more ProteinProtein +979.6%
Contains more FatsFats +195%
~equal in Water ~68.98g

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
Tuna
Tuna
2
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains less Sat. FatSaturated fat -77.6%
Contains more Mono. FatMonounsaturated fat +2660%
Contains more Poly. FatPolyunsaturated fat +96.6%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.