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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

Heart of palm vs Wasabi 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%
Wasabi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
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.
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%
Wasabi
3
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
Wasabi
2
5% 24% 69% 2%
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.
Heart of palm Wasabi
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Wasabi 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?

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

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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%
Heart of palm
23%
Wasabi
Minerals Daily Need Coverage Score
62%
Heart of palm
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 17.16g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.046g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 9)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.6)
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.