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  6. Fish sandwich vs. Heart of palm

Fish sandwich vs. Heart of palm — In-Depth Nutrition Comparison

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What are the differences between fish sandwiches and heart of palm?

  • Fish sandwiches are higher in selenium, vitamin B1,2, vitamin B1, and vitamin K, yet heart of palm is higher in copper, vitamin B6, potassium, and zinc.
  • Heart of palm's daily need coverage for copper is 63% more.
  • The amount of cholesterol in heart of palm is lower.
  • The glycemic index of heart of palm is lower.

We used Fast foods, fish sandwich, with tartar sauce and Hearts of palm, raw types in this article.

Infographic

Fish sandwich vs Heart of palm 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +105.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2471.4%
Contains more PotassiumPotassium +776.7%
Contains more IronIron +12.7%
Contains more CopperCopper +758.7%
Contains more ZincZinc +661.2%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -97.7%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B3Vitamin B3 +138.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +91.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +344.4%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B6Vitamin B6 +1057.1%
~equal in Vitamin E ~0.5mg

All nutrients comparison - raw data values

Nutrient Fish sandwich Heart of palm DV% diff.
Copper 0.075mg 0.644mg 63%
Vitamin B6 0.07mg 0.81mg 57%
Potassium 206mg 1806mg 47%
Polyunsaturated fat 6.257g 0.089g 41%
Selenium 18µg 0.7µg 31%
Zinc 0.49mg 3.73mg 29%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 14mg 26%
Fats 12.45g 0.2g 19%
Protein 10.29g 2.7g 15%
Vitamin B1 0.21mg 0.05mg 13%
Cholesterol 35mg 0mg 12%
Vitamin K 13.6µg 0µg 11%
Manganese 0.264mg 11%
Saturated fat 1.949g 0.046g 9%
Vitamin B3 2.15mg 0.9mg 8%
Vitamin B5 0.37mg 7%
Calories 257kcal 115kcal 7%
Vitamin C 1.8mg 8mg 7%
Folate 46µg 24µg 6%
Monounsaturated fat 2.595g 0.005g 6%
Choline 28.9mg 0mg 5%
Magnesium 25mg 10mg 4%
Phosphorus 116mg 140mg 3%
Vitamin B2 0.14mg 0.18mg 3%
Fiber 1g 1.5g 2%
Iron 1.5mg 1.69mg 2%
Calcium 37mg 18mg 2%
Fructose 1.47g 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 9IU 0IU 1%
Carbs 26.69g 25.61g 0%
Net carbs 25.69g 24.11g N/A
Sugar 3.53g 17.16g N/A
Vitamin A 6µg 3µg 0%
Vitamin E 0.55mg 0.5mg 0%
Trans fat 0.08g 0g N/A
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +281.1%
Contains more FatsFats +6125%
Contains more WaterWater +43.5%
~equal in Carbs ~25.61g
~equal in Other ~1.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +51800%
Contains more Poly. FatPolyunsaturated fat +6930.3%
Contains less Sat. FatSaturated fat -97.6%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.