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  6. Sockeye salmon vs. Heart of palm

Sockeye salmon vs. Heart of palm — In-Depth Nutrition Comparison

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How are sockeye salmon and heart of palm different?

  • Sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, and choline, while heart of palm is higher in copper, potassium, and zinc.
  • Sockeye salmon covers your daily need for vitamin B12, 186% more than heart of palm.
  • Heart of palm is lower in cholesterol.
  • Heart of palm has a higher glycemic index (32) than sockeye salmon (0).

Fish, salmon, sockeye, cooked, dry heat and Hearts of palm, raw types were used in this article.

Infographic

Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +260%
Contains more PhosphorusPhosphorus +117.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4971.4%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +314.2%
Contains more IronIron +225%
Contains more CopperCopper +747.4%
Contains more ZincZinc +578.2%
Contains less SodiumSodium -84.8%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +1833.3%
Contains more Vitamin EVitamin E +98%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +214%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B3Vitamin B3 +1024.8%
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 FolateFolate +242.9%
~equal in Vitamin B6 ~0.81mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +880.7%
Contains more FatsFats +2685%
Contains more CarbsCarbs +∞%
Contains more OtherOther +221%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +37180%
Contains more Poly. FatPolyunsaturated fat +1391%
Contains less Sat. FatSaturated fat -95.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Heart of palm DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Copper 0.076mg 0.644mg 63%
Selenium 35.5µg 0.7µg 63%
Vitamin B3 10.123mg 0.9mg 58%
Protein 26.48g 2.7g 48%
Potassium 436mg 1806mg 40%
Zinc 0.55mg 3.73mg 29%
Vitamin B5 1.274mg 25%
Phosphorus 305mg 140mg 24%
Choline 112.6mg 0mg 20%
Cholesterol 61mg 0mg 20%
Iron 0.52mg 1.69mg 15%
Carbs 0g 25.61g 9%
Vitamin C 0mg 8mg 9%
Vitamin B1 0.157mg 0.05mg 9%
Polyunsaturated fat 1.327g 0.089g 8%
Fats 5.57g 0.2g 8%
Magnesium 36mg 10mg 6%
Fiber 0g 1.5g 6%
Vitamin A 58µg 3µg 6%
Vitamin B2 0.246mg 0.18mg 5%
Monounsaturated fat 1.864g 0.005g 5%
Saturated fat 0.969g 0.046g 4%
Folate 7µg 24µg 4%
Vitamin E 0.99mg 0.5mg 3%
Sodium 92mg 14mg 3%
Calories 156kcal 115kcal 2%
Vitamin B6 0.827mg 0.81mg 1%
Manganese 0.013mg 1%
Calcium 11mg 18mg 1%
Net carbs 0g 24.11g N/A
Sugar 0g 17.16g N/A
Vitamin K 0.1µg 0µg 0%
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Heart of palm
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
113%
Sockeye salmon
24%
Heart of palm
Minerals Daily Need Coverage Score
47%
Sockeye salmon
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.923g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $13)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.