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  6. Seaweed vs. Hearts of palm

Seaweed vs. Hearts of palm — In-Depth Nutrition Comparison

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What are the main differences between seaweed and hearts of palm?

  • Seaweed is richer in folate, magnesium, calcium, vitamin B5, and vitamin B2, yet hearts of palm are richer in manganese and vitamin C.
  • Hearts of palm' daily need coverage for manganese is 52% higher.
  • Seaweed has 5 times more vitamin B5 than hearts of palm. Seaweed has 0.642mg of vitamin B5, while hearts of palm have 0.126mg.
  • Seaweed contains less sodium.

We used Seaweed, kelp, raw and Hearts of palm, canned types in this comparison.

Infographic

Seaweed vs Hearts 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more MagnesiumMagnesium +218.4%
Contains more CalciumCalcium +189.7%
Contains less SodiumSodium -45.3%
Contains more PotassiumPotassium +98.9%
Contains more PhosphorusPhosphorus +54.8%
Contains more ManganeseManganese +597%
~equal in Iron ~3.13mg
~equal in Copper ~0.133mg
~equal in Zinc ~1.15mg
~equal in Selenium ~0.7µg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +163.2%
Contains more Vitamin B5Vitamin B5 +409.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +361.5%
Contains more Vitamin CVitamin C +163.3%
Contains more Vitamin B6Vitamin B6 +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.437mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Hearts of palm DV% diff.
Vitamin K 66µg 55%
Manganese 0.2mg 1.394mg 52%
Folate 180µg 39µg 35%
Magnesium 121mg 38mg 20%
Calcium 168mg 58mg 11%
Vitamin B5 0.642mg 0.126mg 10%
Sodium 233mg 426mg 8%
Vitamin B2 0.15mg 0.057mg 7%
Vitamin E 0.87mg 6%
Vitamin C 3mg 7.9mg 5%
Iron 2.85mg 3.13mg 4%
Fiber 1.3g 2.4g 4%
Potassium 89mg 177mg 3%
Phosphorus 42mg 65mg 3%
Vitamin B1 0.05mg 0.011mg 3%
Protein 1.68g 2.52g 2%
Carbs 9.57g 4.62g 2%
Vitamin B6 0.002mg 0.022mg 2%
Choline 12.8mg 2%
Calories 43kcal 28kcal 1%
Zinc 1.23mg 1.15mg 1%
Vitamin A 6µg 0µg 1%
Saturated fat 0.247g 0.13g 1%
Polyunsaturated fat 0.047g 0.202g 1%
Fats 0.56g 0.62g 0%
Net carbs 8.27g 2.22g N/A
Sugar 0.6g N/A
Copper 0.13mg 0.133mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.47mg 0.437mg 0%
Monounsaturated fat 0.098g 0.103g 0%
Tryptophan 0.048mg 0.023mg 0%
Threonine 0.055mg 0.097mg 0%
Isoleucine 0.076mg 0.101mg 0%
Leucine 0.083mg 0.169mg 0%
Lysine 0.082mg 0.091mg 0%
Methionine 0.025mg 0.042mg 0%
Phenylalanine 0.043mg 0.098mg 0%
Valine 0.072mg 0.114mg 0%
Histidine 0.024mg 0.055mg 0%
Omega-3 - EPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more CarbsCarbs +107.1%
Contains more OtherOther +224%
Contains more ProteinProtein +50%
Contains more FatsFats +10.7%
Contains more WaterWater +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Poly. FatPolyunsaturated fat +329.8%
~equal in Monounsaturated fat ~0.103g

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.