Heart of palm vs. Wasabi — In-Depth Nutrition Comparison
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Important differences between heart of palm and wasabi
- Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, and iron; however, wasabi is richer in vitamin C, fiber, magnesium, and calcium.
- Heart of palm's daily need coverage for copper is 54% more.
- Heart of palm contains 3 times more potassium than wasabi. Heart of palm contains 1806mg of potassium, while wasabi contains 568mg.
The food varieties used in the comparison are Hearts of palm, raw and Wasabi, root, raw.
Infographic
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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 | +218% |
| Contains more IronIron | +64.1% |
| Contains more CopperCopper | +315.5% |
| Contains more ZincZinc | +130.2% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains less SodiumSodium | -17.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +590% |
| Contains more CalciumCalcium | +611.1% |
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.
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
| Contains more Vitamin B3Vitamin B3 | +21.1% |
| Contains more Vitamin B6Vitamin B6 | +195.6% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin CVitamin C | +423.8% |
| Contains more Vitamin B1Vitamin B1 | +162% |
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:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
| Contains more ProteinProtein | +77.8% |
| Contains more FatsFats | +215% |
~equal in
Carbs
~23.54g
~equal in
Water
~69.11g
~equal in
Other
~1.92g
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 Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.644mg | 0.155mg | 54% |
| Vitamin B6 | 0.81mg | 0.274mg | 41% |
| Vitamin C | 8mg | 41.9mg | 38% |
| Potassium | 1806mg | 568mg | 36% |
| Fiber | 1.5g | 7.8g | 25% |
| Zinc | 3.73mg | 1.62mg | 19% |
| Manganese | 0.391mg | 17% | |
| Magnesium | 10mg | 69mg | 14% |
| Calcium | 18mg | 128mg | 11% |
| Phosphorus | 140mg | 80mg | 9% |
| Iron | 1.69mg | 1.03mg | 8% |
| Vitamin B1 | 0.05mg | 0.131mg | 7% |
| Vitamin B2 | 0.18mg | 0.114mg | 5% |
| Vitamin B5 | 0.203mg | 4% | |
| Protein | 2.7g | 4.8g | 4% |
| Vitamin E | 0.5mg | 3% | |
| Folate | 24µg | 18µg | 2% |
| Vitamin B3 | 0.9mg | 0.743mg | 1% |
| Polyunsaturated fat | 0.089g | 1% | |
| Selenium | 0.7µg | 1% | |
| Carbs | 25.61g | 23.54g | 1% |
| Fats | 0.2g | 0.63g | 1% |
| Calories | 115kcal | 109kcal | 0% |
| Net carbs | 24.11g | 15.74g | N/A |
| Sugar | 17.16g | N/A | |
| Sodium | 14mg | 17mg | 0% |
| Vitamin A | 3µg | 2µg | 0% |
| Saturated fat | 0.046g | 0% | |
| Monounsaturated fat | 0.005g | 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%
23%
Minerals Daily Need Coverage Score
62%
36%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 17.16g)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 0.046g)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 9)
Which food is cheaper?
Heart of palm is cheaper (difference - $1.6)
Which food is richer in vitamins?
Heart of palm is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.