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  6. Heart of palm vs. Tuna salad

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

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Significant differences between heart of palm and tuna salad

  • Heart of palm has more vitamin B6, copper, potassium, zinc, iron, and vitamin B2; however, tuna salad is richer in selenium, vitamin B12, and vitamin B3.
  • Tuna salad covers your daily selenium needs 74% more than heart of palm.
  • Tuna salad has 10 times less potassium than heart of palm. Heart of palm has 1806mg of potassium, while tuna salad has 178mg.
  • Heart of palm contains less sodium.

Specific food types used in this comparison are Hearts of palm, raw and Fish, tuna salad.

Infographic

Heart of palm vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more PotassiumPotassium +914.6%
Contains more IronIron +69%
Contains more CopperCopper +344.1%
Contains more ZincZinc +566.1%
Contains less SodiumSodium -96.5%
Contains more MagnesiumMagnesium +90%
Contains more PhosphorusPhosphorus +27.1%
Contains more SeleniumSelenium +5785.7%
~equal in Calcium ~17mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +263.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +157.1%
Contains more Vitamin B6Vitamin B6 +900%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B3Vitamin B3 +644.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Tuna salad DV% diff.
Selenium 0.7µg 41.2µg 74%
Vitamin B6 0.81mg 0.081mg 56%
Copper 0.644mg 0.145mg 55%
Vitamin B12 0µg 1.2µg 50%
Potassium 1806mg 178mg 48%
Vitamin B3 0.9mg 6.7mg 36%
Zinc 3.73mg 0.56mg 29%
Polyunsaturated fat 0.089g 4.122g 27%
Protein 2.7g 16.04g 27%
Sodium 14mg 402mg 17%
Fats 0.2g 9.26g 14%
Iron 1.69mg 1mg 9%
Vitamin B2 0.18mg 0.07mg 8%
Monounsaturated fat 0.005g 2.887g 7%
Saturated fat 0.046g 1.544g 7%
Fiber 1.5g 0g 6%
Vitamin C 8mg 2.2mg 6%
Phosphorus 140mg 178mg 5%
Vitamin B5 0.26mg 5%
Carbs 25.61g 9.41g 5%
Folate 24µg 8µg 4%
Cholesterol 0mg 13mg 4%
Calories 115kcal 187kcal 4%
Vitamin E 0.5mg 3%
Vitamin B1 0.05mg 0.031mg 2%
Manganese 0.04mg 2%
Vitamin A 3µg 24µg 2%
Magnesium 10mg 19mg 2%
Net carbs 24.11g 9.41g N/A
Calcium 18mg 17mg 0%
Sugar 17.16g N/A
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +172.2%
Contains more ProteinProtein +494.1%
Contains more FatsFats +4530%
~equal in Water ~63.16g
~equal in Other ~2.13g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +57640%
Contains more Poly. FatPolyunsaturated fat +4531.5%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.