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  6. Shark raw vs. Heart of palm

Shark raw vs. Heart of palm — In-Depth Nutrition Comparison

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What are the differences between shark raw and heart of palm?

  • Shark raw is higher in selenium, vitamin B12, vitamin B3, and choline, yet heart of palm is higher in copper, potassium, vitamin B6, zinc, and iron.
  • Heart of palm's daily need coverage for copper is 68% more.
  • The amount of cholesterol in heart of palm is lower.
  • The glycemic index of shark raw is lower.

We used Fish, shark, mixed species, raw and Hearts of palm, raw types in this article.

Infographic

Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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 +390%
Contains more CalciumCalcium +88.9%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5114.3%
Contains more PotassiumPotassium +1028.8%
Contains more IronIron +101.2%
Contains more CopperCopper +1851.5%
Contains more ZincZinc +767.4%
Contains less SodiumSodium -82.3%

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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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 +2233.3%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +226.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B2Vitamin B2 +190.3%
Contains more Vitamin B6Vitamin B6 +102.5%
Contains more FolateFolate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +677%
Contains more FatsFats +2155%
Contains more CarbsCarbs +∞%
Contains more OtherOther +114%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 +36060%
Contains more Poly. FatPolyunsaturated fat +1242.7%
Contains less Sat. FatSaturated fat -95%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shark raw Heart of palm
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shark raw Heart of palm DV% diff.
Copper 0.033mg 0.644mg 68%
Selenium 36.5µg 0.7µg 65%
Vitamin B12 1.49µg 0µg 62%
Potassium 160mg 1806mg 48%
Protein 20.98g 2.7g 37%
Vitamin B6 0.4mg 0.81mg 32%
Zinc 0.43mg 3.73mg 30%
Cholesterol 51mg 0mg 17%
Vitamin B5 0.695mg 14%
Vitamin B3 2.938mg 0.9mg 13%
Choline 65mg 0mg 12%
Iron 0.84mg 1.69mg 11%
Phosphorus 210mg 140mg 10%
Vitamin B2 0.062mg 0.18mg 9%
Vitamin C 0mg 8mg 9%
Magnesium 49mg 10mg 9%
Carbs 0g 25.61g 9%
Fats 4.51g 0.2g 7%
Vitamin A 70µg 3µg 7%
Polyunsaturated fat 1.195g 0.089g 7%
Fiber 0g 1.5g 6%
Folate 3µg 24µg 5%
Monounsaturated fat 1.808g 0.005g 5%
Saturated fat 0.925g 0.046g 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Vitamin E 1mg 0.5mg 3%
Sodium 79mg 14mg 3%
Calcium 34mg 18mg 2%
Calories 130kcal 115kcal 1%
Vitamin B1 0.042mg 0.05mg 1%
Manganese 0.015mg 1%
Net carbs 0g 24.11g N/A
Sugar 0g 17.16g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.235mg 0%
Threonine 0.92mg 0%
Isoleucine 0.967mg 0%
Leucine 1.705mg 0%
Lysine 1.926mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.819mg 0%
Valine 1.081mg 0%
Histidine 0.618mg 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - DPA 0.109g 0g N/A

Which food is preferable for your diet?

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

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
38%
Shark raw
24%
Heart of palm
Minerals Daily Need Coverage Score
41%
Shark raw
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.879g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.