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  6. Heart of palm vs. Tuna Bluefin

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

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Significant differences between heart of palm and tuna Bluefin

  • Heart of palm has more copper, potassium, zinc, and vitamin B6; however, tuna Bluefin is richer in vitamin B12, selenium, vitamin A, vitamin B3, phosphorus, and vitamin B1.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than heart of palm.
  • Tuna Bluefin has 6 times less copper than heart of palm. Heart of palm has 0.644mg of copper, while tuna Bluefin has 0.11mg.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of tuna Bluefin is 0.

Specific food types used in this comparison are Hearts of palm, raw and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Heart of palm vs Tuna Bluefin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +459.1%
Contains more IronIron +29%
Contains more CopperCopper +485.5%
Contains more ZincZinc +384.4%
Contains less SodiumSodium -72%
Contains more MagnesiumMagnesium +540%
Contains more PhosphorusPhosphorus +132.9%
Contains more SeleniumSelenium +6585.7%

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.
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%
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +54.3%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +25133.3%
Contains more Vitamin B1Vitamin B1 +456%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B3Vitamin B3 +1071.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.6%
Contains more ProteinProtein +1007.8%
Contains more FatsFats +3040%
Contains more OtherOther +137.2%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +40960%
Contains more Poly. FatPolyunsaturated fat +1971.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Tuna Bluefin
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Selenium 0.7µg 46.8µg 84%
Vitamin A 3µg 757µg 84%
Vitamin B3 0.9mg 10.54mg 60%
Copper 0.644mg 0.11mg 59%
Protein 2.7g 29.91g 54%
Potassium 1806mg 323mg 44%
Vitamin B5 1.37mg 27%
Phosphorus 140mg 326mg 27%
Zinc 3.73mg 0.77mg 27%
Vitamin B6 0.81mg 0.525mg 22%
Vitamin B1 0.05mg 0.278mg 19%
Cholesterol 0mg 49mg 16%
Magnesium 10mg 64mg 13%
Polyunsaturated fat 0.089g 1.844g 12%
Vitamin B2 0.18mg 0.306mg 10%
Carbs 25.61g 0g 9%
Vitamin C 8mg 0mg 9%
Fats 0.2g 6.28g 9%
Saturated fat 0.046g 1.612g 7%
Folate 24µg 2µg 6%
Fiber 1.5g 0g 6%
Iron 1.69mg 1.31mg 5%
Monounsaturated fat 0.005g 2.053g 5%
Calories 115kcal 184kcal 3%
Vitamin E 0.5mg 3%
Sodium 14mg 50mg 2%
Manganese 0.02mg 1%
Calcium 18mg 10mg 1%
Net carbs 24.11g 0g N/A
Sugar 17.16g N/A
Tryptophan 0.335mg 0%
Threonine 1.311mg 0%
Isoleucine 1.378mg 0%
Leucine 2.431mg 0%
Lysine 2.747mg 0%
Methionine 0.885mg 0%
Phenylalanine 1.168mg 0%
Valine 1.541mg 0%
Histidine 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Tuna Bluefin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Heart of palm
166%
Tuna Bluefin
Minerals Daily Need Coverage Score
62%
Heart of palm
59%
Tuna Bluefin

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 1.566g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $7)
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.

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 Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.